WOD

REMINDER: 10/29 Saturday HCF halloween-costume WOD party + pumpkin paleo recipe contest 5pm, Hoosier CrossFit Mobility: Super Couch + overhead prep WOD: Part 1: Burg WU + Snatch Skill transfer: 3 pos. power snatch Part 2: 5 Rounds: 3 x power snatch complex* (65,95#) Bear crawl length of mats down (30′) Crab walk length of […]

Paleo Almond Joy By hcfchallenge “15 Things CrossFit Has Taught Me About Life” from CrossFit Lisbeth. (must read) Mobility: Heel cords/ Hammie goodness WOD: ‘Running Christine‘ 3 Rounds For Time Run 400m. 12 Deadlifts (bodyweight) 21 Box Jumps (20”) (compare)

There’s No substitute for Hard Work, You have to earn it By hcfchallenge Mobility:Cindy Prep WOD:‘Cindy’ AMRAP in 20 min: 5 pullup, 10 pushup, 15 squat (compare) Scale down to 15 or 10 min., Scale up to: ‘Mary’ AMRAP 20 min: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups 415 Competitors: P1. Warm-up series

This Weeks Events: 10/24 Monday On-Ramp Begins Mon, Wed, Thurs @ 7am (final time slot this on-ramp will be offered) 10/24 Monday On-Ramp Begins Mon,Wed,Fri @ 6:15pm 10/29 Saturday HCF halloween-costume WOD party + pumpkin paleo recipe contest 4pm, Hoosier CrossFit Mobility: Overhead Squat prep: shoulders/hips WOD: Part 1: Overhead Squat. 10 min to achieve

REMINDER: Paleo Challengers: Sunday’s Reflection/Weekly Challenge #4. Special Thanks! To all those who came out to support us yesterday for our 1 year anniversary party & Cancer Fundraiser(s)! With the help of our community we were able to raise just over $1000 for Mammograms in Action, and with the help and support of our community and

REMINDER: There will be NO team wod at 11am. Nutrition meeting is at 2pm. 3pm: 1 year anniversary party + Barbells for Boobs/ Olcott Center Fundraiser! +If you aren’t working out, you should still come by to support your gym friends in their workout! “Every day you have to test yourself. If you don’t, it’s

REMINDER: This Saturday is our 1 year anniversary party and fundraising event for Barbells for Boobs & the Olcott Center. Plan on attending to donate to these causes and help us celebrate 1 year in Btown! (Even if you don’t plan to participate in the WOD, at least stop in and say hello!) 3pm- Whenever!

“Man imposes his own limitations, don’t set any“ -Anthony Bailey. Mobility: Front Rack WOD: Olympic Lifting: Part 1: High Hang Clean + Jerk progressions Part 2: 3-5 x (incrementing wt.) High Hang Clean + Front Squat + 2 Jerk (3 sec pause in jerk pos.) *Concentrate on Positioning! You should not have to readjust your

REMINDER: This Saturday is our Amazing Grace: Barbells for Boobs fundraising event and our 1 year Anniversary Party! All in one. We would love for as many people to come out as possible, even if you aren’t there to do the WOD, to help us celebrate our 1 year anniversary in Btown! Without you, our

TIS will be donating 10% of all sales on Tuesday 10/18 to the Olcott Center! Drop in and make yourself a purchase! Mobility: pullup/ring dip prep WOD: 10 rounds: 10 pullup, 10 ring dip (20 min cap) Competitors: 1. Power snatch – 75% x 1 x 10; 1 min rest 2. Power clean & jerk