Month: June 2016

Farewall Yama WOD:

The Yamas are headed west! Come say goodbye this Saturday with a special WOD at 11AM, and BBQ/cookout after. OLY is canceled this Saturday.

Blood Donation:

Remember, those who donate blood on or before this Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Competition:

Blood Donation:

Remember, those who donate blood on or before this Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Strength:

Back Squats:4×5  (+5# from last week or 80%), then 1×5+ stopping 1-2 reps shy of failure

Conditioning (Practice):

3 Rounds:
Every 4 minutes complete the following:

• 400m Run*

then,
AMRAP of :

• 5 STO (65% 1RM, weight can increase each round)
• 5 CTB Pull Ups

*If you cannot complete a 400m Run in 2:30, scale to a distance that you can do within 2:30

Yoga is cancelled today. It will resume next Sunday 6/26.
Open Gym today from 10AM – 12PM!

Blood Donation:

Remember, those who donate blood on or before next Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).
There will be a Pre-Order sign-up sheet up in the gym beginning tomorrow.
 

Yoga Cancelled this Sunday

Yoga will be cancelled this Sunday 6/19. It will resume the following week.

Blood Donation:

Remember, those who donate blood on or before next Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).
There will be a Pre-Order sign-up sheet up in the gym by Monday of next week.

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit
• 12PM – Olympic Lifting

Focus of Today’s Foundations:

• Clean
• Rowing
• Box Jumps

Strength:

10 minutes to find a 1RM Push Jerk

Conditioning (Practice):

Teams of 2 work to complete the following:

• 50 TTB
• 400m Sandbag Carry
• 50 Burpee Box Jumps
• 400m Sandbag Carry
• 50 Push Jerks (135/95 or 55-60% 1RM)
• 400m Sandbag Carry
• 50 TTB

Yoga Cancelled this Sunday

Yoga will be cancelled this Sunday 6/19. It will resume the following week.

In Support of Orlando:

After allowing the shock of the massacre in Orlando to sink in, we realize that in a rush to support we unintentionally excluded a portion of our members who may be most personally impacted by this violence, given the country’s current restrictions on blood donors. We are deeply sorry for the hurt and exclusion that we caused.
Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).
There will be a Pre-Order sign-up sheet up in the gym by Monday of next week.
Community is so important to us here at Hardware, please know that you are all a vital part of our community.

Strength:

Deadlift @ 30×0 Tempo: 5RM, then -10% for 2×5

Conditioning: (Competition):

21-15-9

• Hang Squat Clean (115/75)
• CTB Pull Ups

Extra:

Turkish Get Ups: 3×3 (each arm)

Yoga Cancelled this Sunday

We apologize for the late notice, but Yoga will be cancelled this Sunday 6/19. It will resume the following week.

Blood Donation:

Remember, those who donate blood on or before next Friday, 6/24, will receive a FREE Hardware CrossFit T-Shirt. New shirts should be in shortly! Did you donate blood already? Let George or Jess know before the 24th.

Today’s Schedule:

• 6AM – Open Gym
• 9AM – Open Gym
• 5:30PM – Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Kipping
• Pull Ups/Ring Rows
• Press

Blood Donation:

We are deeply saddened by the shootings in Orlando this past weekend. The attack, while hundreds of miles away, was an attack on our community and friends. It just as well could have happened to any one of us.
In times like these, no action feels adequate, but we’d like to do what we can to help our community.
It may be a small gesture, but all Hardware CrossFit members who donate blood by next Friday 6/24 will receive a free Hardware CrossFit t-shirt (new shirts arriving shortly!). Get out there and donate. Let’s do what we can.

Strength:

12 mins to complete the following:

• 1 Snatch Grip Deadlift
• 1 Hang Snatch Pull
• 1 Snatch Pull (from floor)
• 1 Snatch

Find max weight for the complex, then -10% for 3 sets

Conditioning (Practice):

5 Rounds:

• 5 STO (65%+)
• 20 Alternating Lunges (10 each leg)
• 20 Sit Ups

Blood Donation:

We are deeply saddened by the shootings in Orlando this past weekend. The attack, while hundreds of miles away, was an attack on our community and friends. It just as well could have happened to any one of us.
In times like these, no action feels adequate, but we’d like to do what we can to help our community.
It may be a small gesture, but all Hardware CrossFit members who donate blood by next Friday 6/24 will receive a free Hardware CrossFit t-shirt (new shirts arriving shortly!). Get out there and donate. Let’s do what we can.

Strength:

A1. Bench Press: 4×5 (+5# from last week pr 80%), then 1×5+ stopping 1-2 reps shy of failure
A2. Supinated BB Bent Over Rows: 5×5

Conditioning (Competition):

4 Rounds:

• 200m Row or 20 Cal Bike
• 15 RKBS (70/55)
• 10 Burpees

Rest 1-2 minutes between rounds. Score is the times of your fastest and slowest rounds

Extra:

Active Supinated Dead Hang from the Pull Ups Bar: Accumulate 2 minutes

Strength:

Back Squats: 4×5 (+5# from last week or 80%), then 1×5+ (stop 1-2 reps shy of failure)

Conditioning (Practice):

4 Rounds:

• 15 TTB
• 30 Double Unders
• 200m Sandbag Carry

(15 min cap)
 

Open Gym today from 10AM – 12PM!
Yoga meets at 12:30PM!