Reminder:
There will be a Foundations Class this Saturday 1/18/14 @ 9AM. New and experienced athletes are encouraged to attend. The Foundations classes are FREE to HWCF members and are held (2) Saturdays a month. During the sessions, you will go over the technique of 2-4 movements. There is no WOD during the Foundations Classes, it’s strictly technique based!
Friday Night Lights Part II
Next Friday, 1/24/14, CrossFit Shoreside will be hosting the second week of “Friday Night Lights” up at their gym in Evanston. A sign up sheet for those interested in participating will be available a the gym on Monday. Just as it was before, event starts around 8-8:30PM, and there is a $10 cash fee. Hopefully we can get a big HWCF turnout!
Strength:
A. Bench Press:
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 75%
- 1×1 @ 80%
- AMRAP @ 85%
B. Deadlift:
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 75%
- 1×1 @ 80%
- AMRAP @ 85%
Conditioning:
“Open WOD 11.4”
10 min AMRAP:
- 60 Burpee Over Bar
- 30 OHS (120/90)
- 10 Muscle Ups (10 Pull Ups + 10 Dips/Push Ups)