Saturday
Can’t make it in to the gym today? Try a WOD at home! CrossFit At Home and Away 10a: Oly-lifting: Clean & Jerk 11a: Team WOD ALL DAY: JoCo partner comp. Come support our HCF athletes participating in the Fall Brawl!
WOD
Friday
WOD: 2 person teams: tire flip, sled push, rest. 3 min total x 5 rounds (15 min clock) Team partners flip a tire back and fourth for 1 min, then immediately transfer to 1 min of push sled down and back, then partner pushes down and back, then 1 min rest station.
Thursday
Mark your calendars, HCF Town Hall Meeting this Sunday at 4pm! Be there! Stay up to date with all Events via Mindbody ‘Events Tab‘ WOD: P1. 2 power cleans EMOTM x 12 min @ 70% of 1 rm. P2. 3 strict pullups EMOTM x 10 min. *Use proper assistance/weight to make reps difficult but not
Wednesday
“When a muscle hasn’t been used all day (i.e. if your job has made a desk jockey out of you), it gets cold and tightens/stiffens up. As a result of this inactivity, your range of motion (ROM), flexibility and resilience to stress are all compromised; thus the risk of muscle tears (minor or major) significantly
Tuesday
“What is it that makes people successful and I mean really successful compared to you or me? Are they smarter or do they work harder? Are they risk takers or have powerful and influential friends?” 10 Secrets to Success WOD: Clean and jerk skill work: burgener warmup + full clean from: pockets, below knee, floor
Monday
Congratulations to all who participated in our In-House Throwdown! WOD: ‘Helen’ * Re-test use the same weight/assistance as last time 3 rounds for time: 400m. Run 21 KB swings (35,53#) 12 pullups
Friday
Reminder: Tomorrow (9/7), In-House Throwdown (EVERYONE should participate!) Check-In will be at 9am, the first WOD will be at 10am! WOD: P1. 12-15 min. to work up to a 3 rm strict shoulder press. *warmup with 1-2 reps each of 30,40,50,60%, then begin sets of 3 at 70%. P2. Run: 2 x 400m with 1:00
Thursday
WOD: P1. Handstand skill work P1-4. P2. 3 Rounds for time: Run 400m. 15 Chest-Bar pullups *scale to achieve CTB 21 double-unders *scale to 11DU or 63 SU.
Wednesday
WOD: P1. 12-15 min to work up to 3 rm deadlift TNG. *warmup with 1-2 reps each of 30,40,50,60%, then begin sets of 3 at 70%. P2. AMRAP 8 min: 21 hand release pushups 15 KB swing (35,53#) 9 Toes-Bar
Tuesday
Words from Lisbeth Stand up and deliver. In your work, in your workout, in your personal relationships. Be present and contribute in a meaningful way, or hopefully in a way that makes people say,“Holy hell, I’m glad she’s in my life!” (Or he, you know the grammar drill here.) And, if you’re lucky enough to
