• Yoga is cancelled this week due to holiday weekend. Open Gym will run as usual from 10AM – 12PM on Sunday.
  • Monday 5/25 will have a limited schedule for Memorial Day. The gym will be open from 10AM – 12PM. Murph will be the name of the game on Memorial Day. Come in at 10:00 for a briefing of the workout, and go from there. You may also use this time for Open Gym,
WOD for a Cause – Fundraiser for the Amundsen HS Track Team!
Join Hardware Crossfit on Friday, June 5 for a Friday Night Lights WOD benefiting our local school, the Amundsen High School Track Team!
Every year the men’s and women’s track team of Amundsen High School, is grossly under funded. It is not uncommon to have two or three kids share a uniform at a track meet. With your help, we would like to raise $1000 (4xs the current annual budget) for uniforms and equipment. Please bring your friends, family,  and anyone that is interested in supporting the cause.
You are absolutely welcome to enjoy a drink as you watch other people get their sweat on, or you can sign up to participate in the team WOD. There will be both an RX and Scaled division. If you don’t have a partner, we will find one for you. We suggest that a $20 donation be given from each WOD participant. Prizes will be available to 1st place finishers of each division.
Amundsen HS WOD:

In 15 minutes complete the following (2) workouts:
**Teams of 2

Part A
In 9 min complete the following:
400 M Plate carry with partner (45 for men, 25 for women)
Then, (one person working at at a time) AMRAP of:
50 Wall balls 20# to a 10′ Target (men), 14# to a 9′ target (women)
50 Burpee box jumps (or step ups) 24″ box (men), 12″ box (women) Non working male partner has to hold a 45#  plate overhead, non working female partner holds a 25#
400 M run with partner
Then, (one person working at at a time) AMRAP of:
50 WB 14# to a 9′ Target (men), 8# to a 9′ target (women)
50 Burpees
Part B
Scaled and RX
6 Min to establish 1RM deadlift for both partners
women’s 1RM will be divided by .65 to rival men’s scores
Athlete Registration:  heat sign up
When: 6PM to 9:30PM Friday, June 5. Athlete check in begins at 6:00PM. Heats start at 6:30PM
Location: Hardware CrossFit, 1834 W. Balmoral Ave,
Shirts a limited number of t shirts will be available at the door, the night of the event. If you wish to preorder t shirts (amazingly awesome shirts disigned by the Doyle family’s Bag Tag Inc.), You may do so emailing Niki Moylan at [email protected] by Friday, May 22. The cost per shirt is $20.
Competitor’s entry fee, t-shirt purchases, and donations can be made here via Paypal or at the door. The AHS track team thanks you in advance for your support! Your generosity helps local students build an athletic community giving them the confidence and determination to succeed in life. Can’t wait to see everyone there!

Deadlift @ 40×0 tempo: 3×5


10 min AMRAP:

  • 10 Cleans (155/105 or 65%)
  • 10 Dips

Previous Post:


Next Post: