“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” -Vince Lombardi […]
As members of HCF you get a program that actually makes sense due to the time, effort and commitment I (Shaun) have put into learning and growing through movement and programming to better your overall fitness to build a strong individual and community of athletes. Each 6 weeks my goal as the head trainer/programmer is
6 Week programming Cycle Read More »
WOD: A. Four sets of: Barbell Floor Press x 8-10 reps @ light-moderate loads (no more than 90-100% of 1 rm strict shoulder press) Rest 45 seconds Ring Rows x 8-10 reps Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg Rest 45 seconds B. Complete as many Burpees as possible in 3
WOD: Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (35,53#) 400 Meter Run (scale run as needed to have enough time to at least attempt a few DU) Double-Unders x Max Reps Rest 3 minutes between sets
“Our bodies don’t know that by being stronger and faster and leaner, the likelihood of illness, disease, and injury drop dramatically. Our bodies only know that it hurts like hell getting there. It takes supreme physical and mental fortitude and an unflinching, genuine ambition to overcome these hurdles. Most of us lack this and it
Sat. 1. 8-10a: Competitor training. 10a: Oly lifting- Snatch 11a: Feb. Bring a friend WOD! Sun. 2. open gym at 3:45-4:45pm/CWOD makeup.
WOD: A. Four sets of: Overhead Walking Lunges with plate (25,45#) x 20 steps Rest 60 seconds between sets B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees
REMINDER: Join HCF and friends for our February BAF FREE workout! A great time to get motivated with like minded individuals to get your new year started right! 10:30am: CrossFit Kids FREE workout! 11am: Adults FREE workout! A. Four sets of: Single Arm Russian Kettlebell Swings x 10 per side/20 reps total (35,53#) Rest 45
WOD: A. Four sets of: Strict Pull-Ups x 4-6 reps Rest 60 seconds Lateral Lunge x 8-10 reps each leg Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Five sets for time of: (10 min cap.) 10 Push Press (65,95#) 30 Double-Unders
“While the explicit intent of going to the gym is the workout, conversation is one of its greatest joys, from the pre-WOD trash talk to the mid-WOD encouragement and the post-WOD chatter. This light and positive mood characteristic of third places is evident in the banter between athletes and in interactions between members and coaches.”
