Thursday
Just Keep Moving ESSAYS |BY LISBETH | Skill: GHD situp P1-2AB. – WOD: P1. power clean and jerk progressions. Same as tuesday + shoulder press, push press, push jerk. P2. ‘Grace’ 30 reps for time: (10 min. cap) Clean and Jerk. (95,135#)
Wednesday
Today begins the 2013 CrossFit Open! (8pm) There is still time to register and compete with team HCF! Register HERE! WOD: CrossFit Total (Paleo challenge workout retest) 1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift (add all 3 lifts to obtain your CFT) After warming up to your heavy working loads: The first attempt
Tuesday
If you had a blast at our In House throw down competition and would like to do something like that every weekend on Saturdays for the next 5 weeks…. Then sign up for the CrossFit Open! $20 for 5 weeks of workouts having a great time with your fellow HCFers! WOD: P1. Power clean progressions P2. 5-5-3-3-1-1.
Monday
Tonight @ 6:45 pm begins our March On-Ramp class! Still spots open! More info and registration here. Skill: GHD situp P1. + intro P2. – WOD: ‘Cindy’ AMRAP 20 min. 5 pullups, 10 pushups, 15 squat
In House Throwdown
THANK YOU & GREAT JOB! Special thanks to all those who came out to our first in house throw down competition, from the participants to the spectators! Everyone kicked some major @SS all day long through some tough workouts and more than anything supported EVERYONE in every workout to show you all are capable of
In House Throwdown Read More »
Friday
Upcoming Events! Sat. March 2: In House Competition! Make sure to register if you have not already! If you are not participating we expect you to be here and root on your fellow HCFers as they work their way through 3 WODs beginning at 10am! Sun. March 3: Paleo cooking seminar with IU Memorial Union
Thursday
Want to learn more about your fellow members here at HCF?! Check out the member ‘My Stories’ to read about their experiences! Want to submit your own My Story?! Shoot us an email to info@hoosiercrossfit.com ! Skill: Diaphragmatic Breathing. – Flexibility: Test Bridge Up or scale down-dog 2 minutes of Thoracic Spine MWOD 2 minutes of Overhead Distraction
Wednesday
The Burgener Warm-Up By Mike Burgener Skill: Burgener warmup/Skill transfers: dip-shrug, scarecrow, muscle snatch. snatch pushpress, ohs, high hang snatch-landing at 2”,4”,6”. – WOD: ‘Snatching DT’ (20 min cap) 5 rounds for time: ninja(75,115#) beasts (95,135#) monsters (105,155#) 12 Snatch grip deadlift, 9 hang power snatch, 6 behind neck snatch grip push press
Tuesday
Visit us this Sunday March 3 @ 5pm for some great cooking instruction from IU memorial unions head chef Damian! Paleo Challengers- FREE, everyone else $5. Skill: Diaphragmatic Breathing. WOD: P1. Flexibility 10 Sit Up to Straddles Hold Pancake Split for 2 minutes P2. Back Squat 5×1 @ 90-95% of 1 rm.
Monday
Our In house throw down is coming up this Saturday March 2! Make sure to register to participate or come and root on your fellow HCF peeps as they take on 3 WODs! Skill: Diaphragmatic Breathing WOD: P1. Deadlift 5×1 @ 90-95% of 1 rm. (15-18 min) P2. 10-8-6-4-2 reps for time: Box jump overs
