Thank you to everyone who filled out the HWCF Member Survey. We appreciate every bit of input received, and will do our best to meet the wants and needs of our members. Our goal for Year 2 is to make the community stronger.We will have more community events (both social and competitions). We hope to add a new program for those looking for additional strength/competition-based training. And of course, we will add additional equipment as our community grows. Our first priority is always helping you meet your fitness goals. It’s almost a new year. Let’s begin to think of some performance related goals. Let us know what they are, and we will do our best to help you meet them!
Annnnnddd….What you all have been waiting for. FARAH! Your name was pulled in the raffle. Next time you’re in the gym, don’t forget to pick up your free jump rope and bag of SFH Protein!

Thanksgiving Schedule:

Limited schedule next week due to the Holiday. Please note:

  • Monday 11/25: Regular Class Schedule
  • Tuesday 11/26: Regular Class Schedule
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED

There is a Foundations Class tomorrow at 9AM. We will be covering the pressing series (strict press, push press, bench press, split jerk).


A1: Bench Press: 5×10 @ 60%
*On Set 5, performa as many reps as possible, stopping 2 reps shy of failure
A2: Weighted Pull Ups: 5×8


5 Rounds: (14 min cap)

  • 3 Power Snatches @ 70%BW
  • 5 HSPUs (5 Strict Push Ups + 1 Wall Walk)
  • 7 Box Jumps (24/20)

Post loads, times, and reps to comments.

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