Congratulations to Melissa and Dana!
A big congratulations go out to the new family of 3. On Monday, HWCF members, Melissa & Dana became the proud parents to August Theodore diLeonardo Fuller! Welcome to the HWCF family, Gus!
Today’s Schedule:
- 6AM – CrossFit
- 9AM – CrossFit
- 5:30PM – CrossFit
**Note the 6:30PM & 7:30PM classes are cancelled today. Have a safe and happy New Year!
Upcoming Holiday Schedule:
- Friday 1/1/16 – GYM CLOSED
Strength:
Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)
Conditioning:
5 Rounds:
- 30 sec AMRAP Thrusters (95/65)
- 30 sec AMRAP Pull Ups
- 1 min Rest