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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!

The next time you're in, say hi to the new faces! In the picture from top to bottom, left to right is Katie, Megan, Scott, Tracey, Jaehyuk, and Kari!
The next time you’re in, say hi to the new faces! In the picture from top to bottom, left to right is Katie, Megan, Scott, Tracey, Jaehyuk, and Kari!

A. Four sets of:
Single Arm Russian Kettlebell Swings x 10 per side/20 reps total (35,53#)
Rest 45 seconds
Single-Arm KB Press/pushpress x 6-8 reps each arm (35,53#)
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B. Three rounds for time of:
Ground to Overhead x 10 reps (65,95#)
Front Squat x 15 reps (65,95#)
Row 500 Meters or Run 400 Meters

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