Tuesday
WOD: AMRAP 20 min. 200m. Repeats. Run 200m., rest 2 min. (95% effort) *score is total 200m. runs accomplished in 20 min clock.
WOD
Monday
LAST day to register for Mighty Murph to be guaranteed an Event T-shirt! Go HERE and register! New 6 week cycle begins today! WOD: P1. Back Squat. 5@65%. 5@75%. 5+reps @85%. *make sure to warmup with 2-3 reps with barbell,35-45%, 45-55%, then begin working loads. P2. Clean progressions. P3. ‘Elizabeth’ 21-15-9 reps for time: Power
In House Throwdown
In-House Throwdown: May 11, 2013 Every few months, HCF members get together to test their strength and endurance with 3 workouts in the course of a few hours.WOD #1: 5 minute clock. Perform 400 meter run, then amrap floor-shoulder-overhead (RX: 95/135 SCALED: 55/95) WOD#2: 10 minute clock: 2 back squat + 1 shoulder-overhead WOD#3: 5
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Friday
Weekend Schedule: Saturday: 9am. In House Throwdown! Come participate or root on your fellow HCF peeps as they battle it out for bragging rights, and a FREE massage from Monica! 3 different WODs to test your fitness! Scaled and Rx categories! Check it out! Sunday: 11am. Portico Church Btown @ Pour house cafe. Come join a good group
Thursday
Make sure to stay updated on our Events Calendar for all community events both inside & outside the gym! Skill: Perfecting the Squat P1-3. – WOD. P1. Snatch progressions from the hang. burg wu + sn. skill transfers P2. 15 min: Go 1 rep at a time adding weight each rep as movement is consistent.
Wednesday
‘MURPH’ is coming up quick! Register ASAP to make sure you get a shirt! Veteran and Business Sponsorships are still available, check it out! WOD: ‘Nate’: AMRAP 20 min: 2 muscle ups (bar or ring, scale to ctb pull-ups or use less assistance for regular pull-up) 4 Handstand pushup (box, kick up to wall + hspu-
Tuesday
Be brave. Start, in every aspect of your life. And keep going … A Daily Kind of Brave ESSAYS | BY LISBETH | WOD: 5 rounds: 7 Deadlifts (225,315#. scale to 70-80% of 1 rm.) 200m. Run 15 situps (GHD or abmat) 1 min. rest. *pay attention to time it takes you to complete each round, but post total time
Monday
Make sure to sign up for our In-House Throwdown this Saturday! FREE for all members to participate and attend! Week 6 of our 6 week cycle: WOD: P1. 5-5-3-3-1-1-1 Thruster. Increasing load each set to a solid heavy single thruster. P2. ‘Fran’: 21-15-9 reps for time: Thrusters (65,95), Pullups (compare)
Coaches Corner
Coaches Corner Welcome to the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! By Coach Jenna “When you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.” –
Friday
Skill Transfer Exercises for the Snatch By Coach Burgener – Skill: review all sn. skill transfer work – WOD: P1. Snatch progression. 10 min clock go as clean and heavy as you can. 1 Snatch pushpress + 1 Overhead Squat + 1 Snatch balance P2. partner sled pushes 25m. 1 min. on x 1 min.
