WOD: A. 10 min. of power snatch skill work. B. 5 rounds x 2 reps Power snatch. increasing each round to a solid double. C. 3 rounds x 1 rep Overhead Squat. increasing each round to a solid single. D. 2x 20 GHD hip ext/empty barbell good morning., 2×20 GHD/abmat sit-ups (on your own)
WOD: In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps 60 seconds of Rest 60 seconds
“…athletes’ self esteem was enhanced by coaches who exhibited high levels of technical instruction, encouragement and supportive behavior. In addition, the nature, delivery and timing of feedback provided by coaches have been show to play an ever more important role in heightening an athlete’s motivation levels…..feedback which is positive and informational in nature given in
Sat. June 14. 8am-10am: Open Gym. 10am: Olympic Lifting w/Shaun- Snatch ALL DAY- Beginners comp. @ 4 Barrel CF! Come out and support your HCF athletes! Sun. June 15. No Classes– Fathers Day.
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“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter WOD: A. 10 min skill work of full clean pulling from floor + jerk B. 5 rounds x 1 rep Clean & Jerk (increasing each rep to a solid heavy
WOD: *review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for WOD 5 Rounds (20 min clock) 2 min Clock: 1 round of ‘DT’ 12 Deadlifts, 9 Hang Power Cleans, 6 shoulder-overhead 2 min rest *work on breaking every round up into: 11 deadlifts + 1 deadlift/8 HPC + 1HPC/6 S-OH
“This is like looking a beast in the eye, being scared but brave, wrestling with it until you haven’t the least bit of strength left, and then collapsing in a pool of your own victory sweat. All the while, being cheered on by a pack of people just as crazy as you, wrestling their own
“Somehow in the end, I was proud. I wasn’t proud of last place. I was proud of what I started 10 months ago. Out of shape and feeling trapped, I competed. I posted a score every week and had many PRs. But more important, I learned what community means. It is more than a collection
WOD: In teams of two, alternate rounds to complete five sets each (10 total) for time of: 15 Wall Ball Shots (14#-9′, 20#-10′) 15 Calorie Row
Sat. June 7. NO CLASSES- SUPPORT YOUR FELLOW HCF as they compete today! 4×180 Throwdown– Lebanon, IN (Derek, Kellen, Sarah F., Liz F.) (Cathal, Ros, Celina, Jacqueline) Battle of BlueGrass– Louisville, KY (Heather R., Shaun) Sun. June 8. 2pm: CF Kids FREE WOD 2:30pm: June BAF WOD! (LETS GET ON-RAMP FILLED UP FOR JUNE!) 4pm:
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