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, and to get comfortable in the CrossFit class environment. New members can cycle through the Foundations classes as much or as little as they’d like before jumping into our regular CrossFit classes. Next class meets Saturday at 9:00AM!


Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
Front Squat: 3×3 @ 83% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)



  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups


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