Saturday and Sunday
Sat. Dec. 19 TBA. Team HCF competes at CF 317 in Indy! Sun. Dec. 20 TBA.
Saturday and Sunday Read More »
December 2015
Friday
WOD: A. Shoulder Press 5×3 building to find your 3rm for today. *after warmups, goal would be to finish at 101%+ of your 3rm from week 1 loading for working sets would look something like this: Empty bar x8-10, 45-55%, 55-65, 65-75, 85-95, New 3rm. Click HERE for previous results! B. GHD post core accessory:
Thursday
WOD: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 25 minutes of: Station 1- 10 Box Jumps (20/24) 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead/ 10 total (20/35) Station 3- 300 Meter Run w/Med Ball (14/20) Teammates can only rotate
Wednesday
WOD: A. Deadlift 3×3 building to find your 3rm for today (doesn’t have to be touch and go) *after warm ups, goal would be to finish at 101%+ of your 3rm from week 1 loading for working sets would look something like this: Empty bar x8-10, 45-55%, 55-65, 65-75, 85-95, New 3rm. Click HERE for
Tuesday
WOD: In teams of 3, complete five sets (20 min.) for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Dumbbell pushup + row (1 pushup + R row + L row=1) 60 seconds of Barbell shoulder-overhead (75/55 lbs) Rest 60 seconds Teams get one erg, one set of dumbbells and one
Steve K
“I started with Hoosier Crossfit in the spring and it has been one of the most challenging and rewarding physical fitness experiences of my life. It gives me the feel of being involved in team sports with the ability to scale my level to my abilities. I have tried a lot of things over the
Nate B
“I visit CF gyms when i have to travel for work and have been to several. This is the best one that I have visited to this day. The people are responsive, warm and welcoming. The gym was clean and hard all the necessary equipment. If i lived in Bloomington this would be my gym.”
Jenna W
“I have been a member at Hoosier Crossfit for about a year now and it has absolutely been the best decision I’ve made for myself….it’s my happy place for sure, always feel great after leaving! It doesn’t get much better having Shaun and Jenna as our coaches, they are both so extremely knowledgable and passionate
Monday
A. Back Squat 5×3 building to find your 3rm for today. *after warmups, goal would be to finish at 101%+ of your 3rm from week 1 loading for working sets would look something like this: Empty bar x8-10, 45-55%, 55-65, 65-75, 85-95, New 3rm. Click HERE for previous results! B. Reverse crunch skill work: https://www.powermonkeyfitness.com/videos/core-abs/reverse-crunches
Saturday and Sunday
Sat. Dec. 12. 8-10a: open gym. 9-945a: CF kids. 930-10a: mobility class 10-11a: CF light. 10-11a: olympic lifting- clean and jerk. 11-Noon: FREE HCF team WOD. 6p: Ugly Sweater Christmas Party & White elephant gift exchange https://www.facebook.com/events/1647971508815306/ Sun. Dec. 13. REST DAY A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility
Saturday and Sunday Read More »
