March 2014


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:

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“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

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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

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“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

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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#

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“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

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