Month: October 2014

Reminders:

Cubby/Bin rentals will begin on 10/15. If you’d like to leave your belongings at the gym overnight, you must rent a bin. If you do not plan on renting  a bin, please be sure to bring your belongings home with you, otherwise they will be donated. Contact us at [email protected] for more information or to get set up with a bin.

Strength:

Find 1RM Snatch
*Leaderboard

Conditioning:

Partner Relay:
Take turns with a partner to complete at total of 10 Rounds of

• 5 Snatch (70%)
• 7 Box Jumps
• 200m Run

Extra:

A. Bench Press: 4×6 (+5#)
B. Weighted Pull Ups: 4×6 (+5#)

Reminders:

• Foundations Class meets tomorrow @ 9AM
• Olympic Lifting meets tomorrow @ 12PM

Strength:

A. Front Squat: 4×3 @ 32×0 Tempo
B. RDL: 4×6 @ 40×0 Tempo

Conditioning:

800m Run
then,
21-15-9

• Back Squat (185/115, pull from floor)
• HSPU

Reminders:

This Week’s Schedule:

• Olympic Lifting meets tomorrow (Tuesday) at 6:30PM
• Foundations Class this Saturday 10/11 at 9AM
• Olympic Lifting meets this Saturday 10/11 at 12PM

Cubby/Bin Rentals:

The cubbies will be cleaned out on 10/15, with all belongings being donated by the end of the month. If you’d like to continue to leave your belongings at the gym, please see George or Jess or email us at [email protected] for more details!

Strength:

Make Up Strength

Conditioning:

1k Row
*For Leaderboard
3 min AMRAP of Double Unders

Reminders:

We will be renting Bins to those who want to leave their belongings at the gym. The rentals will be $8/month per bin with a required $5 HWCF Bag Tag used as identification. Please begin cleaning out the cubbies if you do not plan to rent a bin. On 10/15 we will be clearing out all items from the cubbies not in bins. Items will be donated at the end of the month. You are not required to rent a bin, however we ask you take your belongings home with you every night. Contact George or Jess or email us at [email protected] for more info.

Strength:

Find 1RM Clean & Jerk (in 10 minutes)
**1RM will be on the leaderboard. Be sure to have a coach or fellow athlete witness your heaviest attempt

Conditioning:

“Bear Complex”
With out stopping or dropping the bar, complete the following sequence 7 times:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

If you complete the sequence 7 times without resting or dropping the bar, add weight. Repeat for 3-5 Rounds
**Note the Bear Complex will NOT be on the leaderboard

Announcements:

1. Leaderboard

We’ll be doing several workouts in the upcoming weeks which will be recorded for HWCF’s Leaderboard. The top 4 men’s and women’s Rx scores will be recorded. Going forward, you must have someone judge/count for your score to be eligible for the Leaderboard. It’s time to recognize the great athletes we have at HWCF!

2. New Cubby/Locker System

We get it, we get it. Where else are you going to use those Olympic Lifting shoes or those stylish knee sleeves? We’re happy to let you all leave your belongings at they gym, but the cubbies up at the front have gotten a bit out of control.  There are so many shoes, wrist wraps, knee sleeves, and water bottles in the cubbies right now, that those not leaving things at the gym are having a hard time finding space for their belongings during class time. We want to present HWCF as a clean, presentable gym and not as your crazy uncle’s closet. In order to clean things up a bit, we will be rolling out a new Cubby Rental system as described below:

• Cubby/Bin rentals will be $8/month
• $5 purchase of HWCF Bag Tag required for identification (yours to keep)
• The cubby is yours. You are free to leave your belongings at the gym, as long as they fit in that bin.
• Don’t want to pay for a cubby? You don’t have to. Just be sure to bring your things home with you every night.

Please note, WOD books do not apply. If you simply leave a WOD book at the gym we will store them all in one place.
The cubbies must be cleared out by October 15th.  That night we will be clearing out all belongings from the cubbies and placing them in lost & found. Items remaining in lost & found at the end of the month will be donated. Cubby/Bin rentals will begin on 10/15. If you are interested in renting a Bin, please see George or Jess or talk to a coach. You can get a bin early, but they will not start to be charged until the 15th. 
If you have any questions, please shoot us an email at [email protected]

Strength:

A1. Weighted Dips or Weighted Push Ups: 4×6 (+5#)
A2: Bent Over Rows: 4×6 (+5#)

Conditioning:

“Annie”
50-40-30-20-10

• Double Unders
• Sit Ups

Strength:

A. Back Squat: 4×6
B. Split Squats: 4×6 (each leg)

Conditioning:

“GI Jane”
100 Burpee Pull Ups for time (16 min time cap)
 

Open Gym today from 10AM-12PM!

 

Strength:

Bench Press: 4×6 (+5# from last week)

Conditioning:

In teams of 2, work to complete the following:
16 min AMRAP:

• 1200m Run or 1500m Row
• 63 KBS (55/35)
• 36 Pull Ups

 

Strength:

A. Front Squat: 4×3 @ 32×0 Tempo
B. RDL: 4×6 @ 40×0 Tempo

Conditioning:

21-15-9

• OHS (115/75)
• TTB

Extra:

A. Strict Press: 3×6
B. Weighted Pull Ups: 4×6 (+5# from last week)

 

Strength:

Make Up Strength

Conditioning:

12 min AMRAP:

• 5 KB Sots Press (each arm) (44/26)
• 15 Hollow Rocks
• 100 Single Unders

KB SOTS PRESS DEMO