WOD

Chipper: 10 burpee pullups 20 wallballs (14,20# 10′,12′) 30 sumodeadlift highpulls (53,70# KB) 40 box jumps (20,24”) 50 russian KB swings (53,70#) 60 abmat situps

Don’t forget TOMORROW (12/19) beings our Holiday Schedule! Plan accordingly! With the Holiday Schedule, you can come to any class time you want, no sign in and no sign outs. Simply arrive ready to workout. Holiday Schedule dates: December 19-January 3. All classes are canceled from our regular schedule and the new schedule will take

“The beautiful thing about this is we’re talking about the beginning. Exercise isn’t a part of standard care yet but coming on the horizon. It’s going to be the standard of care, (with) lots of opportunities for novel partnerships. You go into hospitals now, they have chain restaurants. Soon, you’re going to see fitness centers.”

“Perhaps the most challenging aspect of fitness during the holidays is that routine is upended. Perhaps you’ve gone out of town to visit with family, or maybe friends have come to your place for a week or two. You can’t move to your own schedule because you have to consider someone else’s. Plan ahead. If

“Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.” –Johann Wolfgang von Goethe WOD: Burgener warmup + skill transfers P1. 10 min to work up to a heavy single complex of the following: 1 above knee snatch pull + 1 above knee snatch + 1 OHS

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan WOD: 100 DU/ 300 SU 40 Deadlift (65,95#) *same barbell

Do your behaviors match your goals? It is simple. Are the things you are doing right now furthering your pursuit of your goals? Come to HCF’s GOAL SETTING SEMINAR and learn the proper steps for setting yourself up for SUCCESS in ALL areas of your life. WOD: P1. 5 min: Seated Squat jumps onto box.

“What motivates you? What makes you get fired up to train? Is it a PR attempt? It is the buddies you train with? Is it the vacation swimsuit you have to get on? Is it getting stronger? Is it the sense of accomplishment from slugging through a WOD that has all of your weaknesses? Is