WOD

6a, 7a, 8a classes are Cancelled today. Regular Schedule resumes at 10am! ESPN’s Jenn Brown finds CrossFit a natural for her busy schedule WOD :‘Elizabeth’ 21-15-9 reps for time: Clean (full squat) (95,135#), Ring Dip

ALL CLASSES ARE CANCELLED TODAY DUE TO THE SNOW. 5 Ways To Stay Motivated ESSAYS | BY LISBETH WOD: AT Home Workout

NO classes today. Have a great day with family & friends! We will be back at it tomorrow and the regular schedule will resume at Noon. Looking for some at home workouts during the holidays? Of course you are! Go HERE for a great list you complete on your own! Personalize funny videos and birthday

Schedule 11am Team WOD ONLY today! 12 Days of Christmas 1 Handstand Pushup 2 strict pullups 3 Box jumps (24″, 30″) 4 pistols (2/leg) 5 Burpees (partners complete together) 6 Toes to Bar 7 Partner Medball Squat Throw (24#, 30#) (7 throws each, 14 throws in all) 8 Kettlebell Pushpress (35#, 53#) 9 overhead walking lunges (25#, 45#) 10 Kettlebell Swings (35#, 53#) 11 double Unders

Schedule REMINDERS: Saturday. Dec.22: Regular schedule. 10am olympic lifting: Snatch. 11am Team WOD for Sandy Hook Noon: Open Gym + CWOD. Monday. Dec. 24. Christmas Eve Team WOD only 11am: Join in for a great holiday team workout! Tuesday. Dec. 25. Christmas Day. Closed. Have a very Merry Christmas! Wednesday Dec. 26. NO morning classes.

All Events are updated through January! Including On-Ramp dates, Social gatherings, competitions & more! Be part of the action and check it out!… HCF EVENTS Skill: handstands P1-3ab WOD: EOMOTM for 20 min: 3 Front squats @ 80%. working with a partner, partner 1 lifts on the odd minutes, partner 2 lifts on the even

Snatch And Clean Extension: Be Patient Greg Everett | catalyst athletics WOD: P1. Power clean progressions- burg warmup, landing positions 2”, 4”, 6” P2. EMOTM for 20 min: Odd min: 3 power cleans 70-80% of 1rm.- touch and go. Even min: 10 burpees

Skill: Handstands P1-3.ab WOD: Shoulder press 1-1-1-1-1 push press 1-1-1-1-1 push jerk 1-1-1-1-1 *today our goal is to get as heavy as possible in each specific category. once you complete your heaviest SP weight in 5 attempts, you can begin at ANY push press weight you feel comfortable with and continue to as heavy of

If you imagine less, less will be what you undoubtedly deserve. Do what you love, and don’t stop until you get what you love. Work as hard as you can, imagine immensities, don’t compromise, and don’t waste time. Start now. Not 20 years from now, not two weeks from now. Now… Literary Jukebox Skill: Handstands

Saturday Schedule 10am: Olympic Lifting: Clean & Jerk 11am: Open Gym + CWOD. 4pm: December Bring a Friend workout!