8 Week Focus

Our unique 8-week focus courses are designed to help you develop in particular areas in which you want to improve. If you’re a member, these courses are an accessory to your current 3-5 day/week routine, but you don’t have to be a member to benefit and enjoy these programs.


  • 8-week Weightlifting: TBD 2019
  • Gymnastics:  TBD 2019
  • Endurance:  TBD 2019
  • Strongman/Powerlifting:  Aug 15- Oct 13
  • 4-week weightlifting: Oct 17 – Nov 11 *Special rate


  1. If you have questions about a program, fill out the contact form below and we’ll reply promptly.
  2. All Classes are on Wednesdays at 6:15pm and Saturdays at 10am.
    $199 for members. $299 for non-members.
  3. To register, contact us!

*Sessions fill quickly and capped to 10 people. No refunds or credits for unused classes.  






Do you ever dread workouts when the clean, jerk, or snatch pop up? Or, perhaps you want to work on these skills with short-term focus and commitment. Now is the time to take advantage of the savings from this 8-week Olympic Lifting enrollment.

The programming will be based on a 3 day-a-week plan. The level of technical difficulty, volume and load will build from the 1st day; consistent attendance will improve your results, but it’s not mandatory to make all classes.

Wednesdays at 615pm & Saturdays at 10am will be trainer-led classes; accessory and strength work will be assigned to complete on Monday/Tuesday/Thurs/Fri independently. We encourage you to connect with classmates and do it as a group.

Each class will cover the Clean & Jerk and Snatch.

When you miss a class

Our goal is to review the major pieces from the prior class and then move onto the next progressions as each day/week continues. Each day will cover both the clean & jerk and snatch, so you will not miss major skills from either lift. To ensure you don’t miss a beat, set up a private training session with a coach; personal training fees apply.

Pullups. Dips. Chest to bar. Toes To Bar. Ring muscle ups. Bar muscle ups. Handstand walks. Handstand pushups.

We’re excited to dedicate 8 full weeks improving body awareness, strength, and developing hire level skills.

Want your workouts to feel better? Maybe you’re training for a 5k or half marathon.

Let us help you improve your cardiovascular endurance with workouts that includes he bike, rower, and running.

Strongman is a sport in which the principle task is to to pick up random heavy objects and move them. Odd object training is extremely functional; the strongman cycle is sure to add variety to your programming while developing strength from head to toe.


  • barbell strength: squat, deadlift, press
  • atlas stones
  • sled pull/push
  • fat bar
  • tires
  • farmer carry
  • The course is open to ALL participants, members of HCF and non-members!

    The power lifting cycle will begin incredibly simple, then it becomes more advanced over the duration of the 8 weeks. Designed for the beginner to advanced male & female athlete, the theme of the power lifting cycle stays the same: squatting often and increasing weight in every lift between workouts.

    Movements will include

  • squatting
  • deadlifting
  • power cleans/snatches
  • strict press/push press/bench press
  • lots of accessory movements including dumbbells, sleds, and gymnastics strength movements.
  • The course is open to ALL participants, members of HCF and non-members!

      Fill out the form for a no sweat intro!