We are hosting Friday Night Lights this Friday at 8:00PM. We will be competing against CrossFit Shoreside, and there will be both an RX and Scaled division, so that all can participate. There is a sign up sheet next to the whiteboard! Even if you aren’t looking to participate, please come out and support your fellow HWCF athletes. We will head out for some drinks after, so it will be a fun night!

Skill Work:

Row/TTB Technique


In teams of 2, work to complete the following:

  • 2000m Row
  • 1.5 mile Run with med ball (20/14)
  • 100 TTB

*The work can be completed in any order, however one partner is working at a time


Seated DB External Rotation @ 3010 Tempo: 4×8

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