Monday
A. Run warmup B. 10, 200-meter sprints Rest 2:1 between efforts. Post best and worst times. **Don’t forget to wear your Halloween Costumes! We are doing a social media contest and the member with the most “Likes” will win a HCF Prize!
October 2016
Saturday and Sunday
Saturday: Gym Closed Is your gym the best around? Keep it that way with WODMedic! When: Saturday, October 29th, 2016 Hours: 9am-5pm Price: $145 per person What: This is a course designed to raise the level of expertise in your box. More specifically, this course focuses on teaching coaches the theory, science, and how to, of movement
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Friday
“Joshie” 3 Rounds for time: 21 Dumbbell Snatch (1 arm, R) 40lbs 21 Pull-Ups (L) 21 Dumbbell Snatch (1 arm, L) 40lbs 21 Pull-Ups (L) *These are squat snatches Army Staff Sergeant Joshua Whitaker, 23, was killed in Afghanistan May 15, 2007.
Thursday
Shuttle Sprint: 10 x 75m Each for time Rest as needed between efforts Is your gym the best around? Keep it that way with WODMedic! When: Saturday, October 29th, 2016 Hours: 9am-5pm Price: $145 per person What: This is a course designed to raise the level of expertise in your box. More specifically, this course focuses
Wednesday
Death By Push Up (Rings) With a continuously running clock perform: 1 Push Up (Rings) in the first 1 min, 2 Push Up (Rings)s in the second 1 min 3 Push Up (Rings)s in the third 1 min … Continuing this for as long as you are able. Death By Front Squat With a continuously
Tuesday
Hang Power Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Saturday and Sunday
Saturday Gym Closed today: Follow all the action on social media! All day: King and Queen of Kilos weightlifting meet @ Force Fitness. All day: 2 person team competition @ JOCO CrossFit Sunday Rest Day
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Friday
For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs 50 Box Jump Overs, 24/20 in Level 2: 50 DU/200 SU 25 Hanging knee raises 25 deadlifts 185/115 50 box jump over 24/20 Level 1: 200 SU 25 hanging knee raise/ab mat situps 25 deadlifts 135/95 50 box jump or step over
Thursday
21-15-9 reps, for time of: Bar Facing Burpee Overhead Squat, 95/65 lbs Chest-to-bar Pull-up Level 2: Bar facing burpee OHS 75/55 pullups Level 1: bar facing burpee (step over) OHS/back squat 55/35 pullups/body rows
