WOD

WOD: A. Deadlift: 50/60/70%x8+ B. Handstand walk progressions: Pt. 1 https://gymnasticswod.com/content/handstand-walk-progression-pt1 Pt. 2 https://gymnasticswod.com/content/handstand-walk-progression-pt2

““Community” is a catchall for the emotional and psychological bonds that are formed through a commonality with like-minded individuals. Those commonalities found in CrossFit are significant to say the least. As I’m sure you’ve experienced personally, the bonds formed in sweat are powerful and long lasting.” Are You a Functional Member of Your Gym Community

Sat. Jan. 24. 8-10a: Open Gym 10-11a: olympic lifting: snatch 10:30a: FREE Kids workout! 11a-12p: FREE BAF Jan/Feb. Sun. Jan. 25. 4pm: Open Gym/Rowing team training

WOD: 5 Rounds for time: 10 Front Squat (135,205#) ~60-70% of 1 rm* If you cannot clean it from the floor, scale to a rack. 20 GHD/straight leg abmat situps (15 min cap. scale load/rounds to finish in 15 min or less)

On Saturday January 24th, join HCF and friends for our 2nd Bring A Friend FREE workout for the 2015 year! A great time to get motivated with like minded individuals to get your new year started right! 1030am: CrossFit Kids FREE workout! 11am: Adults FREE workout! WOD: Death by: Every min, beginning with 1 rep

WOD: A. Shoulder Press: 55%x10, 65%x8, 75%x5+ B. EMOM x 10 min: 4 strict pullups, 8 pushups, 12 air squats *if you cannot complete work in the min. scale to the following options; 1. 3 strict pullups, 6 pushups, 9 air squats 2. 2 strict pullup, 4 pushups, 6 air squat

What’s Your Excuse? Sign up for the Open here! WOD: A. Deadlift: 55%x10, 65%x8, 75%x5+ B. PRACTICE for 10 minutes: Kipping Handstand Push Up Progression Pt.1 Kipping Handstand Push Up Progression Pt.2

Sat. Jan. 17. 8-10a: Open Gym 10-11a: olympic lifting: clean & jerk. 11a-12p: Team WOD. Sun. Jan. 18. 4pm: Open Gym/Rowing team training

WOD: A. Deadlift: 50/60/70%x8+ B. PRACTICE for 10 minutes: Handstand Walk Progression Pt.1 Handstand Walk Progression Pt.2 Handstand Walk to Handstand Forward Roll