7/12/15

DSC_0065
Open Gym today from 10AM – 12PM.
Yoga is cancelled today. It will resume next Sunday, 7/19 at 12:30PM!

7/11/15

DSC_0053

Reminders:
  • Foundations Class meets today at 9AM.
  • Endurance meets for their long run today at 9AM. All are welcome on Saturday’s Endurance long run (regardless of whether or not you are signed up for the program).
  • Yoga is cancelled tomorrow. It will resume next Sunday 7/19 at 12:30PM.
Strength:

Bench Press: (Use TM**)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

**Add 5# to your TM if you have been consistently hitting your goal reps on the last set (5,3, or 1 – depending on the week)

Conditioning:

In teams of 2, complete the following in 15 minutes
10 Rounds: (each partner completes one full round at a time)

  • 5 Squat Cleans (70% 1RM)
  • 5 Box Jumps

then, AMRAP:

  • 10 Push Press (115/75)
  • 10 Double Unders

7/10/15

DSC_0059

Reminders:
  • Foundations Class meets tomorrow at 9AM.
  • Endurance meets tomorrow at 9AM for their long run. All HWCF members are welcome, regardless of whether you are signed up for Endurance or not.
  • Yoga is cancelled this Sunday. It will resume next Sunday 7/19 at 12:30PM.
Strength:

Deadlift: (Use TM**)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

**Add 10# to your TM if you have consistently been hitting your goals reps on the last set (5,3, or 1 – depending on the week)

Conditioning:

10 min AMRAP:
15-12-9

  • Hang Power Snatch (115/75)
  • CTB Pull Ups

then,
AMRAP of Muscle Ups or Burpee Box Jumps

Extra:

Do either today or Saturday
3 Rounds:

  • 30 sec AMRAP Strict Pull Ups (Do CTB if ME Pull Ups are >12)
  • 30 sec Rest
  • 30 sec AMRAP HSPU (Strict Press @ 75% TM)
  • 1:30 Rest

7/9/15

DSC_0036

Reminders:
  • Foundations Class meets this Saturday, 7/11 at 9AM.
  • Endurance Class meets today at 7:00PM
Thursday’s Skill:

Clean Technique Work

Conditioning:

Tabata Row
Tabata TTB

7/8/15

DSC_0052

Reminders:
  • Foundations Class meets this Saturday, 7/11 at 9AM.
Strength:

EMOM for 10 mins:

  • 1 Power Snatch + 1 OHS
Conditioning:

16 min AMRAP:

  • 200m Run
  • 45 Sit Ups
  • 35 KBS (55/35)
  • 25 Wall Balls (20/14)
  • 15 Double Unders
Extra:

Hip Extensions (weighted): 3×10

7/7/15

DSC_0001 (1)
 

Reminders:
  • Foundations Class meets this Saturday at 9AM!
  • Endurance Class meets tonight at 7PM!
Strength:

A1. Strict Press: (Use TM**)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 90%

A2. Weighted Pull Ups: 3×6 (+5# from 6/17)
**Add 5# to your Strict Press TM if you have been consistently hitting your goal reps on the PR set (5,3, or 1 – depending on the week)

Conditioning:

3 Rounds:

  • 400m Plate Carry (45/25)
  • 3 Rope Climbs (4 on the short rope) (Scale = 15 TTB)
  • 15 Burpees
Extra:

3 Rounds:

  • 30 sec AMRAP Ring Rows
  • 30 sec Rest
  • 30 sec AMRAP Strict Push Ups or 1 Arm Push Ups
  • 1:30 Rest

 

7/6/15

DSC_0013 (1)

Reminders:
  • Foundations Class meets this Saturday at 9AM!
Strength:

Back Squat: (Use TM**)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

**Add 10# to your TM if you have been hitting your “goal” reps (5,3, or 1 – depending on the week)

Conditioning:

6 Rounds:

  • 7 TTB
  • 5 Power Cleans (135/95)
  • 3 Thruster (135/95)
Extra:

Negative Body Lever Straddle: 3×5-10sec

7/5/15

Owen will be opening up the gym today. 10AM – 12PM (sharp).

7/4/15

HeroMatthewAbbate
Reminders:
  • Today’s class is from 10AM – 11:30AM — All other classes are cancelled
Conditioning:

“Abbate” –Hero WOD
For Time:

  • Run or Row 1 mile
  • 21 Clean & Jerks (155/105)
  • Run or Row 800m
  • 21 Clean & Jerks
  • Run or Row 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

7/3/15

DSC_0009 (1)
Reminders:
  • We will be running a shortened schedule tomorrow. There will only be one class from 10AM – 11:30AM. All other classes are cancelled, including OLY.
Strength:

A. Bench Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

B. Deadlift: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

3 Rounds:

  • 10 Back Squat (205/135 or 70%TM)
  • 15 Pull Ups
  • 20 Sit Ups