HWCF Bowling Night:

Join us tonight from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team won the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Focus of Today’s Foundations:
  • Push Press
  • Push Jerk
  • KBS

Find a 1RM Front Squat (10 mins)

Conditioning (Test):

For Time:

  • 800m Run

Then, 3Rounds of:

  • 10 Pull Ups
  • 10 Front Squat (135/95)
  • 20 Burpees Over Bar


  • 400m Run

(20 min cap)

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