Olympic Lifting meets tonight at 6:30PM! (There is no CrossFit class at this time)
Yoga will meet this Sunday after Open Gym from 12:30PM – 1:30PM!
Make Up Strength
5x200m Sprint on the 2:00 minutes
**The sprints can be performed indoors and outdoors
For those of you with 3x/week memberships:
There have been some questions as to what classes count towards those weekly classes. Attending any one of the following will count towards you’re weekly class count:
For example – (Open Gym + Yoga = 2 Classes)
If you are thinking of attending more than 3 classes/wk, try to give us a heads up. There is an additional $15 charge per extra class you attend in a week. We’re happy to see and have so many athletes trying out new classes! If you have any questions, please feel free to email us at [email protected]
Yoga will meet this Sunday after Open Gym from 12:30PM – 1:30PM!
Clean: Every 2 minutes complete 2 reps (10 mins)
8 min AMRAP:
EDT:
In 15 mins complete an AMRAP of:
21-15-9
This past Sunday’s Yoga class was a blast! More than 20 athletes showed up to practice under HWCF member, Melissa DiLeonardo. Look for regular weekly Yoga classes to be added to the schedule very soon. Just like our CrossFit, Open Gym, and Olympic Lifting classes, Yoga will simply count towards one of your weekly allotted classes.
Back Squats: Perform 8 Reps (in under 30 secs) every 2 minutes for 5 Rounds (+5# from last week or 70%)
7 Rounds:
Open Gym today from 10AM – 12PM!
Yoga from 12:30PM – 1:30PM!
Clean & Jerk technique work
Grace + Annie
DATE: Sunday, 12/7/14
TIME: 12:30-1:30 pm (after open gym)
ADDITIONAL INFO: Please bring a yoga mat or full-sized bath towel + an additional small or large towel (and/or yoga strap). The class is FREE!
Foundations meets tomorrow, 12/6/14 @ 9AM! Foundations is free to all HWCF members and does not count towards one of your weekly classes! Beneficial to both new and experienced members, during Foundations we pick apart the technique of a few fundamental movements of CrossFit.
Front Squats: 3×5
or,
Split Squats: 3×8 (each leg)
“EDT”
15 min AMRAP:
3 min AMRAP:
Remember, Olympic Lifting class meets tonight at 6:30PM (there is no CrossFit class at this time)
DATE: Sunday, 12/7/14
TIME: 12:30-1:30 pm (after open gym)
ADDITIONAL INFO: Please bring a yoga mat or full-sized bath towel + an additional small or large towel (and/or yoga strap)
Foundations meets this Saturday, 12/6/14 @ 9AM! Foundations is free to all HWCF members and does not count towards one of your weekly classes! Beneficial to both new and experienced members, during Foundations we pick apart the technique of a few fundamental movements of CrossFit.
Make Up Strength
12 min AMRAP:
DATE: Sunday, 12/7/14
TIME: 12:30-1:30 pm (after open gym)
ADDITIONAL INFO: Please bring a yoga mat or full-sized bath towel + an additional small or large towel (and/or yoga strap)
Foundations meets this Saturday, 12/6/14 @ 9AM! Foundations is free to all HWCF members and does not count towards one of your weekly classes! Beneficial to both new and experienced members, during Foundations we pick apart the technique of a few fundamental movements of CrossFit.
EDT:
In 15 mins complete an AMRAP of:
21-15-9
then,
25 burpees
1) Yoga @ Hardware
2) We’re back to our regular class schedule! Mark your calendars for Foundations Class this Saturday 12/6/14 @ 9AM (free to all HWCF members).
Handstand Skill Work/Walking Handstands
12 min AMRAP:
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