Don’t forget this Saturday Bring-A-Friend Community WOD at 11am! Keep up to date with all HCF events through our EVENTS page! WOD: P1. Back Squat 5 x 3 @ 80%. P2. 3 rounds for time: 7 power snatch (75,115#) *scale LIGHT- movement over load! 100m. Sprint (sidewalk and back)
WOD: Five rounds for time of: 5 Push Presses, 95,135# *scale to ~60% of 1 rm. 7 Ring Rows 9 Toes-to-bar mobility: banded overhead distraction
Happy Birthday to Coach Kyle! WOD: As many rounds as possible in 12:00 of: 15 Double Unders *scale to 8 DU or 45 SU. 12 Handstand Push ups *box or wall with 2 abmats max 9 Hang Power Cleans, 95,135# *scale to ~50-60% of 1 rm power clean.
Paleo Challenge has ended! Today is Benchmark re-test day! WOD: P1. Snatch Pushpress + OHS 12-15 min to find a heavy single. 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1, heavy single. P2. ‘Backwards Jackie’ 30 pullups, 50 thrusters (30,45#), 1000m. Row
Sunday-Funday 2:30pm Yoga with Ellie! $5 for members $10 for nonmembers Benefits of Yoga Body Awareness: Knowing where your body is in space and how it’s oriented is not only good for your day to day health and well-being, but it also becomes extremely important in Olympic level lifts. When your coach tells you to
Saturday Schedule: 10 am: Olympic Lifting- snatch 11am: Team WOD 2 person teams: ‘Karen-ish’ AMRAP 10 min. or 300 reps which ever happens first. Wallball (14,20) 10′ One person working at a time, can switch whenever needed. 11am: 2013 Plane Pull Challenge at the Indianapolis Indiana Airport All Day: Fit Club Summer Games in Columbus,
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain WOD: P1. Dynamic effort pause back squat 10 sets
Stay up to date with Hoosier CrossFit events via the Events page! This Saturday 8/17: Fed Ex Plane Pull@ Indianapolis International Airport Fit Club Summer Games in Columbus, OH Skill: P1-6. WOD: Running Sprints. (B-line) 10 x 30 seconds max effort, rest 2:00 active between each sprint. Run: Todays WOD.
WOD: P1. 10-12 min. to develop ME Front squat. *Begin with 2-3 reps at 40-50%, 50-60, 70-80. Then begin singles at 85, 90, 95, 100+. Should reach a 1 rep within 5 single lifts. P2. 5 rounds: 3 cleans (full squat) (135,185#) *scale to ~70% of 1rm clean or ~60% of todays 1 rm FS.,
What drives you? Motivates you? Keeps you going? WOD: For time: 100 Double Unders *scale to 50 du or 300 su. 50 Hand-Release Push ups 40 KB Swings, (35,53#) 30 Air Squats 20 Box Jumps, 20,24” 10 C2B Pull ups (use assistance to achieve CTB)
