11/20/14

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Reminders:
  • Olympic Lifting meets tonight at 6:30PM
  • Foundations Class meets this Saturday, 11/22, at 9AM.
Strength:

Make Up Strength

Conditioning:

10 min AMRAP:

  • 40 Double Unders or 80 Single Unders
  • 30sec L-Sit
  • 20 cal Row
  • 10m Handstand Walk (scale = 5 Wall Walks)

11/19/14

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Strength:

Weighted Pull Up: Find 1RM
Weighted Dip: Find 1RM

Conditioning:

7 min AMRAP:

  • Burpee Pull Ups

 

11/18/14

Strength:

Hi-Hang Snatch: 5×3

Conditioning:

In teams of 3 complete: [15min cap]

  • 2250m Row (rotate every 250m)
  • 100 TTB
  • 900m Indoor Sprint (rotate every 100m)

11/17/14

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Notes:

Today is a testing week. Today we will be testing the CrossFit total, and be prepared for a 1RM Bench Press and Weighted Pull Up on Wednesday. Please feel free to make up these 1RM tests on Thursday or Open Gym (Sunday) this week if you will miss either day.

Strength”

CrossFit Total

  • 1RM Back Squat
  • 1RM Strict Press
  • 1RM Deadlift

11/16/14

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Open Gym today from 10AM – 12PM!

11/15/14

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Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Snatch: 5×3 (70%)

Conditioning:

Death By Burpees

Extra:

Weighted Dips: 3×5 @ 13×0 Tempo

11/14/14

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Strength:

Front Squat: 4×5 @ 13×0 Tempo

Conditioning:

14 min AMRAP: (teams of 2)
10-20-30-40-50-…

  • Partner Wall Balls
  • Pull Ups
  • Double Unders

 

11/13/14

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Reminders:

Olympic Lifting meets tonight at 6:30PM!

Conditioning:

4 Rounds: Every 3:00 mins complete:

  • 3 Box Jumps
  • 6 Burpees
  • 100m Sprint (indoor)

11/12/14

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Strength:

A1. Bench Press: 4×5 @ 13×0 Tempo (70%)
A2. Pull Ups: 4×5 @ 10×1 Tempo

Conditioning:

“Diane”
21-15-9

  • Deadlift (225/155)
  • HSPU

11/11/14

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New Retail Space:

Our new retail space is stocked! Stop by to check out our new HWCF hoodies and t-shirts. We also offer SFH Pure Whey protein (bags and singles), jump ropes, weight belts, and WOD books. If you’d like to purchase something. Please write your name, date, and item/quantity purchased on the clipboard. Charges will be billed to your CC on file, unless you make arrangements otherwise.

Strength:

Cleans: 5×3 @ 70%

Conditioning:

10 min AMRAP:
1-2-3-4-5-6-7-…

  • Hang Clean (170/110)

10-20-30-40-50-60-70…

  • Double Unders