Ellie will be staying in Btown for some time, so that means Yoga Classes are back on! Join us Sundays at 230pm! MORE INFO HERE. After a tough week of challenging WODs your body needs to recover. Yoga as ‘active recovery’ is a fantastic rest day activity and is proven to aid your muscles in recovery. This […]
Lindsey Valenzuela will now be going head-to-head against two-time CrossFit Games champion Annie Thorisdottir on Wednesday for the live 13.2 announcement. Watch LIVE at 8pm HERE. Skill: box jump P1-4ab. – WOD: 5 rounds: 3 weighted pullups (26,44#), 5 strict pullup, 7 kipping pullup (scale to 1,3,5 for beginners- w or w-o weight) goal is to
What Did You Just Say? ESSAYS |BY LISBETH | WOD: P1. AMRAP 8 min: Row 250m., 5 overhead Squats (95, 135#) scale to 50-60% of 1 rm. 2 min rest to switch out plates: P2. AMRAP 8 min: 6 deadlift (155,225#) scale to 50-60% of 1 rm., 6 handstand pushup
Congrats to Juliana Y. & Liz F. for winning our 6 week paleo challenge! They take home the winnings of $750 for the team! Look for our next Paleo Challenge coming Summer 2013! Skill: Box jump P1-3. – WOD: P1. Pause Front squat (3 seconds) 8 rounds x 3 reps @ 65-75%.(working on sticking point of bottom of squat- emphasize diaphragmatic
Saturday Schedule: 10a: Olympic Lifting. Clean & Jerk. 11a: Team WOD- ‘Roy’: 5 rounds. 15 deadlift (155,225), 20 box jump (20,24”), 25 pull-ups Noon: Open WOD 13.1. Come root on your fellow HCF members who are participating in the open every Saturday at Noon for the next 5 weeks!
We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course! – The Run down: Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale
March Member Challenge Incentive Read More »
Skill: GHD situp P1-3. – WOD: P1. Overhead Squat. 5-5-3-3-1-1. Increasing weight each round to a solid heavy single. (15-18 min.) P2. Strict pullup. 10-8-6-4-2 reps, not for time with 45-60 sec. rest between each set. Challenging but not to failure. Each working set should be unbroken.
Just Keep Moving ESSAYS |BY LISBETH | Skill: GHD situp P1-2AB. – WOD: P1. power clean and jerk progressions. Same as tuesday + shoulder press, push press, push jerk. P2. ‘Grace’ 30 reps for time: (10 min. cap) Clean and Jerk. (95,135#)
Today begins the 2013 CrossFit Open! (8pm) There is still time to register and compete with team HCF! Register HERE! WOD: CrossFit Total (Paleo challenge workout retest) 1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift (add all 3 lifts to obtain your CFT) After warming up to your heavy working loads: The first attempt
If you had a blast at our In House throw down competition and would like to do something like that every weekend on Saturdays for the next 5 weeks…. Then sign up for the CrossFit Open! $20 for 5 weeks of workouts having a great time with your fellow HCFers! WOD: P1. Power clean progressions P2. 5-5-3-3-1-1.
