January 2014


WOD: A. Four sets of: Overhead Walking Lunges with plate (25,45#) x 20 steps Rest 60 seconds between sets B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees


REMINDER: Join HCF and friends for our February BAF FREE workout! A great time to get motivated with like minded individuals to get your new year started right! 10:30am: CrossFit Kids FREE workout! 11am: Adults FREE workout! A. Four sets of: Single Arm Russian Kettlebell Swings x 10 per side/20 reps total (35,53#) Rest 45 …

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WOD: A. Four sets of: Strict Pull-Ups x 4-6 reps Rest 60 seconds Lateral Lunge x 8-10 reps each leg Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Five sets for time of: (10 min cap.) 10 Push Press (65,95#) 30 Double-Unders


“While the explicit intent of going to the gym is the workout, conversation is one of its greatest joys, from the pre-WOD trash talk to the mid-WOD encouragement and the post-WOD chatter. This light and positive mood characteristic of third places is evident in the banter between athletes and in interactions between members and coaches.” …

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Congratulations Julia and Team HCF! Julia finishes with a big pr at 7:45! Team HCF took the CrossFit overall + 2nd overall WOD: A. Four sets of: Front Squat x 8-10 reps @55-65%. Rest 45 seconds Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For …

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Saturday and Sunday

Sat. 25. 10am: Oly lifting (snatch) 11am: Team WOD ALL day: Indoor rowing championships in Indy *Come up and support Julia rowing as an individual and Team HCF (Shaun, Cathal, Crystal and Jacqueline)! Julia rows at 10am Team rows at 2:40pm Check out the rowing schedule here Sun. 26. Open gym at 4pm/CWOD


“Success seems to be connected with action. Successful people keep moving. They make mistakes but don’t quit.” Conrad Hilton WOD: Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 15 reps Push-Ups x 15 reps Rest 2 minutes Complete as many rounds and reps as possible in 5 …

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“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.” Norman Vincent Peale WOD: A. Three sets for max reps of: 60 seconds of Wall Ball Shots (14/20#) 60 seconds of Rest 60 seconds of Power Cleans (65/95#) 60 …

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WOD: A. Three sets of: 6-8 Deadlift @ 55-65% Rest 60 seconds 15-20 Push-Ups Rest 60 seconds B. Complete four rounds for time of: 15 Goblet Squat(35,53#) 15 Pull- Ups 500m. Row/ 400 Meter Run * your choice


“You realize that you can’t do the same things over and over and expect a different outcome, right? Make a change – at least one – and then see how things move from there.” If you don’t like it, change it WOD: A. Four sets of: Back Squat x 8-10 reps @ 55-65% of 1rm. …

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