12/11/15

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Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this Saturday, 12/12 at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Strength:

A1. BB Good Mornings at 40×0 Tempo: 4×8
A2. Weighted Push Ups: 4×8

Conditioning:

21-15-9

  • OHS (105/70)
  • Pull Ups

12/10/15

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Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this Saturday, 12/12 at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Thursday’s Skill:

Snatch Technique

12/9/15

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Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this Saturday, 12/12 at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Strength:

A1. Weighted Pull Ups: 5×5-9
A2. BB Strict Press: 5×5-9 (pull from floor)

Conditioning:

12 min AMRAP:

  • 5 Power Cleans (75%)
  • 10 TTB
  • 20 Double Unders

12/8/15

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Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this Saturday, 12/12 at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Strength/Skill:

Turkish Get Ups: 4×3 each arm

Conditioning:

Part A. 5 min AMRAP:

  • 750m Row
  • ME Burpees Over Rower

Part B. 5 min AMRAP:

  • 10 Box Jumps/Step Ups
  • 200m Run

Part C. 5 min AMRAP:

  • 15 KBS (55/35)
  • 10 TTB

(2 min rest in between each Station)

12/7/15

Hardware Hoodie (tommy)
Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this Saturday, 12/12 at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Strength:

Back Squat:

  • Find 3RM
  • -5% x 3
  • -10% x 3
Conditioning:

Rx:
22-16-10 Pistols
5-3-1 Rope Climbs
Scaled:
8 min AMRAP:

  • 10 Right/10 Left DB Rows (as heavy as possible to do 10 unbroken)
  • 20 Alternating KB Lunges or KB Goblet Squats (as heavy as possible for 20 unbroken reps)

 

12/6/15

Open Gym today from 10AM – 12PM!

12/5/15

Reminders:
  • Foundations Class meets today at 9AM!
  • Olympic Lifting meets today at 12:00PM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

Find a 1RM Power Snatch

Conditioning:

10 min AMRAP:

  • 30 Double Unders
  • 15 Power Snatches (75/55)

12/4/15

Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

A1. BB Good Mornings at 40×0 Tempo: 4×8
A2. Weighted Push Ups: 4×8

Conditioning:

For Time:

  • 30 Thrusters (95/65)
  • 800m Run
  • 30 Pull Ups

12/3/15

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Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Thursday’s Skill:

Handstands/HSPU

12/2/15

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Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

Snatch: 5-8×2

Conditioning:

In teams of 3,
For Time:

  • 2250m Row (athletes row 250m at a time)
  • 135 TTB

(15 min cap)