Back Squat: 4×5 @ 13×0 Tempo (70% 1RM)
For Time: (14 min cap)
**The first half of the workout may be judged for the leaderboard as the “Baseline”
No Open Gym today. The gym is closed. Enjoy your rest day!
Please join us tonight @ 8PM, at Norse Bar (6334 N Clark St.)! We invite all members (current or past), family, and friends to join us in celebrating our 2 Year Anniversary. We will be providing some BBQ. No workout…we’re just looking forward to some fun, food, and drinks!
Find ME HSPUs
or,
Handstand Skill Work
21-15-9
A. Weighted Dips: 4×4 (+5#)
B. Single Arm DB Rows: 4×4 @ 30×2 Tempo
Tomorrow night @ 8PM, we are having our 2 Year Anniversary Party at Norse Bar (6334 N Clark St.)! We invite all members (current or past), family, and friends to join us. We will be providing some BBQ. No workout…we’re just looking forward to some fun, food, and drinks!
Our next Foundations Class meets tomorrow 11/8/14 @ 9AM. Remember the Foundations Program is free to all HWCF athletes and does NOT count towards one of your weekly classes. They are a technique-only class, great for both new and more experienced athletes.
Open gym this Sunday is CANCELLED. We anticipate too much fun being had at the Anniversary Party!
You have probably noticed the new retail space in the lounge area at the gym. If you want to purchase an item, simply write down who you are/what you bought/how many of them you bought and we will charge the purchase to the CC we have on file.
A. EMOM for 8 mins
B. Snatch Grip RDL: 4×4-6 @ 50×1 Tempo (+5#)
10 min AMRAP:
1-2-3-4-5-6-7…
A. Strict Press: 4×4
B. GHD Sit Ups: 3×10
Hoodies are in! If you pre-ordered, the hoodies have been charged to your account and are ready to be picked up. Please see a coach next time you’re in, and they will grab your hoodie!
This Saturday @ 8PM, we are having our 2 Year Anniversary Party at Norse Bar (6334 N Clark St.)! We invite all members (current or past), family, and friends to join us. We will be providing some BBQ. No workout…we’re just looking forward to some fun, food, and drinks!
Our next Foundations Class meets this Saturday 11/8/14 @ 9AM. Remember the Foundations Program is free to all HWCF athletes and does NOT count towards one of your weekly classes. They are a technique-only class, great for both new and more experienced athletes.
Olympic Lifting meets tonight at 6:30PM!
Make Up Strength
2k Row Time Trial
*For the leaderboard
Hoodies are in! If you pre-ordered, the hoodies have been charged to your account and are ready to be picked up. Please see a coach next time you’re in, and they will grab your hoodie!
This Saturday @ 8PM, we are having our 2 Year Anniversary Party at Norse Bar (6334 N Clark St.)! We invite all members (current or past), family, and friends to join us. We will be providing some BBQ. No workout…we’re just looking forward to some fun, food, and drinks!
Our next Foundations Class meets this Saturday 11/8/14 @ 9AM. Remember the Foundations Program is free to all HWCF athletes and does NOT count towards one of your weekly classes. They are a technique-only class, great for both new and more experienced athletes.
“DT”
5 Rounds: (17 min cap)
*For the leaderboard. Grab a judge if you want to be in contention for a spot!
GHRs: 3×6-8 (add weight if needed)
Hoodies are in! If you pre-ordered, the hoodies have been charged to your account and are ready to be picked up. Please see a coach next time you’re in, and they will grab your hoodie!
This Saturday @ 8PM, we are having our 2 Year Anniversary Party at Norse Bar (6334 N. Clark Street)! We invite all members (current or past), family, and friends to join us. We will be providing some BBQ. No workout…we’re just looking forward to some fun, food, and drinks!
A1. Bench Press: 4×4 (+5#)
A2. Pendlay Rows: 4×4 (+5#)
12 min AMRAP:
YTWs: 3×10 of each
This Saturday @ 8PM, we are having our 2 Year Anniversary Party! We invite all members (current or past), family, and friends to join us. We will be providing some BBQ. Let’s eat and drink (in normal clothes for once)!
A. Back Squat: 4×4 (+5#)
B. BB Good Mornings: 3×10 @ 40×0 Tempo (+5#)
4 Rounds:
Open gym today from 10AM – 12PM!
Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We will be celebrating at Norse Bar (6334 N. Clark Street). We plan to get some food catered in (BBQ perhaps?), and plan to get some BBQ catered in. Bring friends and family!
Please check lost & found (in the big tire). All items will be donated today.
There is no Foundations class today. The next class will meet next Saturday, 11/8/14 @ 9AM.
Push Jerk: 15 mins to find 1RM
“Elizabeth”
21-15-9
*This is for the leaderboard please grab a judge if you’d like the opportunity.
Weighted Pull Ups: 4×4 (+5#)
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