HWCF really represented this past Saturday at the WorkingOUT event. Nice job to all the athletes who competed…Katy, Amy B., Cheryl, Sarah, John W., Ty, Shaun, Neal, Omar, Pete, Jim D., Scott, Jess , and George. A big thank you to the HWCF members who came to support…Owen, Laura, Tim CM, Niki, Eugene, Ron, Julie, and Anthony. We apologize if we’re forgetting anyone. It was a whirlwind of a day!
You may notice that the weight in the strength program is a bit lighter. This is intentional. This is a deload week. We will be testing 1RMs next week.


Back Squats (32X0 Tempo)

  • 5 @ 40% 1RM
  • 5 @ 50%
  • 5 @ 60%

“CrossFit Baseline”
For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

(10 min cap)

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