March 2014

WOD: A. Three sets of: 200 Meter Run Rest 2 minutes B. Three sets of: 400 Meter Run Rest 3 minutes

Sat. March 29 10am: Olympic Lifting- snatch 10:30am: FREE CF Kids 11am: FREE Bring A Friend! 5pm: End of open/housewarming party @ Shaun & Jennas Sun. March 30 4pm: Open gym/Open WOD 4 redo.

WOD: Six sets of: Against a 2 minute running clock, complete the following: 200m Run Push-Ups x Max Reps Rest 2 minutes between sets

Join HCF and friends for our March/April Bring A Friend workout this Saturday, March 29th! A great time to get motivated with like minded individuals to get your spring fitness started right! 10:30am: CrossFit Kids FREE workout! 11am: Adults FREE workout! WOD: A. Three sets of: Back Squat x (make up what you have missed:

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you’ll be a success.” Albert Schweitzer WOD: A. 3 sets of: Deadlift x (Make up what you have missed: 555,333) Rest 45 seconds Plank from elbows x 60 sec. Rest 45 seconds Dumbbell Alternating Reverse

WOD: A. 3 sets of: Russian Kettlebell Swings x 15-20 reps Rest 45 seconds Goblet Squats x 10-15 reps Rest 45 seconds Shoulder Press x (Make up what you have missed: 555,333,531) Rest 45 seconds B. 13 min total. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster

“Starting today, I want you to catch yourself and acknowledge all the things you are doing right, specifically sport-wise. During your training, when you are at practice, and at the end of the day, purposely look for all the things you did right. We live in a negative-oriented world, and there are more than enough

Sat. March 22 10am: Olympic Lifting- C&J 11am: Team WOD. Sun. March 23 4pm. Open gym/Open WOD 4 redo.

WOD: A. Take 12-15 minutes to work on handstand kickup/ hold progressions kick up to handstands/ walk *use mat and partner for spotter or wall B. Partner sled pushes 2-3 person teams Each min, partner 1 will push down, partner 2 pushes back Min 1-2: empty sled Min 3-4: 10/ 15# Min 5-6: +15/ +25#

“What if we didn’t worry about comparative levels of status or pecking order, didn’t worry about wearing our emotions on our sleeves, didn’t worry about making ourselves vulnerable by possibly coming across a little too sincere or a little too happy? What if you treat every person you meet with the same enthusiasm you would