hcf

CrossFit: A. Clean skill work; B. Every 90 seconds, for 15 minutes (10 sets):1 clean Lift-Off (above knee) + 1 Hang clean (above knee) +3-5 TALL box jumps after each complex(pause 2 seconds on each of the lift-offs)*build in weight from 35% of 1rm clean to heavy single for the dayC. core accessory work:3x:20 seconds […]

Rest and Recover

Open Gym: 8am – 10am

CrossFit Main strength E3 min x (6 sets)odd min: back squateven min: DB bent over rows* levels found below1: 5x back squat @35%5x each side DB box step ups- low box2: 5x BS @ 45%5x each side DB box step3: 5x BS @ 55%5x each side DB step up4: 5x BS @ 65%5x each side

Independence Day 9:30am: July 4th Hero WOD ClovisFor time:Run 10 miles150 burpee pull-ups Partition the run and burpee pull-ups as needed.*Complete individually or as a 2-4 person team. Intermediate Option:For time:Run 5 miles100 burpee pull-ups Partition the run and burpee pull-ups as needed. JOIN US! FREE & Open to the community! *ALL OTHER REGULARLY SCHEDULED

CrossFit MainPUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75% of 1rm PP10 pushups (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

AMRAP 20 min: teams of 3;P1 sled pushes down 25m (flag pole), then sled push back 25mP2 HEAVY farmers carry 50m down (black top line) and back 50mP3. easy recovery spin on bike Lvl6: sled 4×45/2×45, 88/70#Lvl5: sled 4×35/2×35, 70/53#Lvl4: sled 4×25/2×25, 53/44#Lvl3: sled 4×15/2×15, 44/35Lvl2: sled 4×10/2×10, 35/26Lvl1: sled 2×10/1×10, 26/18

CrossFit (team) Workout: teams of 2; I go, you go, each movement; (I go 1 cal bike, you go 1 cal bike, 1 go 1 thruster, you go 1 thruster…) AMRAP 5 min;1 cal bike, 1 barbell thruster2 cal bike, 2 barbell thruster3 cal bike, 3 barbell thruster4 cal bike, 4 barbell thruster…continue until 5

Rest & Recover

Open Gym: 8am-10am