Saturday and Sunday
Sat. Jan. 31. 8-10a: Open Gym 10-11a: Olympic Lifting: Clean & Jerk 11-12p: Team WOD Afternoon: Indy Indoor Rowing Championships Sun. Feb. 1. Schedule TBA.
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January 2015
Friday
WOD: 10 min clock: Ascending ladder: 1 Shoulder-overhead, 2 Deadlift, 3 Box jump/step 2 Shoulder-overhead, 3 Deadlift, 4 Box jump/step 3 Shoulder-overhead, 4 Deadlift, 5 Box jump/step… Continuing as far as possible in 10 min.
Thursday
“CrossFit doesn’t require perfection, just that I show up, leave my ego at the door and get down to the hard work of pursuing excellence. I have discovered the magic of my potential, outside my comfort zone and inside a box.” Learning to Fail WOD: A. Back Squat: 50/60/70%x8+ B. Open 11.4: AMRAP 10 min:
Wednesday
WOD: A. Shoulder press: 50/60/70%x8+ B. Mini-Cindy: AMRAP 10 min: 5 pullups, 10 pushups, 15 Squat
Tuesday
WOD: A. Deadlift: 50/60/70%x8+ B. Handstand walk progressions: Pt. 1 https://gymnasticswod.com/content/handstand-walk-progression-pt1 Pt. 2 https://gymnasticswod.com/content/handstand-walk-progression-pt2
Monday
““Community” is a catchall for the emotional and psychological bonds that are formed through a commonality with like-minded individuals. Those commonalities found in CrossFit are significant to say the least. As I’m sure you’ve experienced personally, the bonds formed in sweat are powerful and long lasting.” Are You a Functional Member of Your Gym Community
Saturday and Sunday
Sat. Jan. 24. 8-10a: Open Gym 10-11a: olympic lifting: snatch 10:30a: FREE Kids workout! 11a-12p: FREE BAF Jan/Feb. Sun. Jan. 25. 4pm: Open Gym/Rowing team training
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Friday
WOD: 5 Rounds for time: 10 Front Squat (135,205#) ~60-70% of 1 rm* If you cannot clean it from the floor, scale to a rack. 20 GHD/straight leg abmat situps (15 min cap. scale load/rounds to finish in 15 min or less)
Thursday
On Saturday January 24th, join HCF and friends for our 2nd Bring A Friend FREE workout for the 2015 year! A great time to get motivated with like minded individuals to get your new year started right! 1030am: CrossFit Kids FREE workout! 11am: Adults FREE workout! WOD: Death by: Every min, beginning with 1 rep
Wednesday
WOD: A. Back Squat: 55%x10, 65%x8, 75%x5+ B. CF Open 13.4: Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (95, 135#) 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk
