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