9/11/15

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Reminders:
  • Yoga is back on, this Sunday at 12:30PM. Come on in, work with the amazing Melissa DiLeonardo, and recover from the past couple of weeks of training!
  • Olympic Lifting meets tomorrow at 12:00PM
Strength:

Front Squat: 4×5

Conditioning:

For Time:

  • 800m Run
  • 20 Power Clean & Jerks (135/95)
  • 30 Burpees
  • 40 Double Unders
  • 400m Run

9/10/15

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Good Luck to HWCF Endurance!

The HWCF Endurance program takes on the Super Bears Shuffle 5K today! Good luck to all of our athletes. A big thank you to Coach Katy, who led this very successful Endurance Program!

Reminders:
  • Olympic Lifting meets tonight at 6:30PM!
  • Yoga is back on, this Sunday at 12:30PM. Come on in, work with the amazing Melissa DiLeonardo, and recover from the past couple of weeks of training!
Thursday’s Skill:

Snatch Balance: 5×3*
*Remember class time on Thursdays can be used as Open Gym, or you may work with a coach at the Thursday Skill Session.

9/9/15

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Strength:

Back Squat: 3×10

Conditioning:

12 min AMRAP:

  • 5 Snatch (70% 1RM)
  • 10 TTB
  • 20 Double Unders

9/8/15

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ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

A1. Bench Press: 4×10 @ 65% TM
A2. Bent Over Rows: 4×10

Conditioning:

For Time:

  • 400m Run
  • 21 Pull Ups
  • 400m Run
  • 15 Pull Ups
  • 400m Run
  • 9 Pull Ups

9/7/15

Happy Labor Day!

We will only have ONE class today at 10AM. The gym will be open until 12PM, so you may also come in between 11AM-12PM for Open Gym.

Conditioning:

“Fight Gone Bad”
Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

9/6/15

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Open Gym today from 10AM – 12PM! Yoga is cancelled, but will resume next Sunday!

Labor Day Schedule:

Monday, 9/7, is Labor Day! We will only have ONE class on Monday, at 10AM. The gym will be open until 12PM, so you may also come in between 11AM-12PM for Open Gym.

ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

9/5/15

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Labor Day Schedule:

Monday, 9/7, is Labor Day! We will only have ONE class on Monday, at 10AM. The gym will be open until 12PM, so you may also come in between 11AM-12PM for Open Gym.

Reminders:
  • Foundations Class meets today @ 9AM
  • Yoga is cancelled tomorrow.
ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Conditioning:

For Time:

  • 800m Run
  • 35 Thrusters (45/35)
  • 35 KBS (55/35)
  • 600m run
  • 25 Thrusters
  • 25 KBS
  • 400m Run
  • 40 Double Unders
  • 40 Sit Ups
  • 200m Run
  • 20 Double Unders
  • 20 Sit Ups

9/4/15

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Labor Day Schedule:

Monday, 9/7, is Labor Day! We will only have ONE class on Monday, at 10AM. The gym will be open until 12PM, so you may also come in between 11AM-12PM for Open Gym.

Reminders:
  • Foundations Class meets tomorrow @ 9AM
  • Yoga is cancelled this Sunday, 9/6.
ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

A1. Deadlift: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

A2. Strict Press: (Use TM)

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

RX:
3 Rounds:

  • 9 Push Ups
  • 7 Pull Ups
  • 5 Snatches (70% TM)

RX+:
“Amanda”
9-7-5

  • Snatch (full squat) (135/95)
  • Muscle Ups

9/3/15

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Reminders:
  • Foundations Class meets this Saturday @ 9AM
  • Yoga is cancelled this Sunday, 9/6.
ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Thursday’s Skill:

Snatch*
*Remember, you can either use class times on Thursdays to work in a skill session with the coach, or use the time as Open Gym.
 

9/2/15

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Reminders:
  • Foundations Class meets this Saturday @ 9AM
  • Yoga is cancelled this Sunday, 9/6.
ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

Find a 3RM Thruster (from floor)

Conditioning:

Teams of 2 work to complete:
15 min AMRAP:

  • 7 Squat Clean (155/105)
  • 14 KBS (55/35)

*1 person completes one full round at a time