Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class. First class meets this Thursday (1/7/16) at 7:30PM.


A1. Weighted Pull Ups: 5×5-9
A2. Strict Press: 5×5-9 (pull from floor)


For Time:

  • 21 Ring Dips (Scale = Burpees)
  • 21 Box Jumps/Step Ups
  • 400m Run
  • 15 Ring Dips
  • 15 Box Jumps/Step Ups
  • 400m Run
  • 9 Ring Dips
  • 9 Box Jumps/Step Ups
  • 400m Run

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