affiliate

Announcements:

This Thursday (5/8) at 6:30PM, we will be holding a Goal-Setting Session for all HWCF members.  We cannot emphasize just how important it is to set performance-related goals for yourself. There is no better way to gauge your improvement in the gym. This session will help you narrow down the skills you wish to work on, and develop 3,6, and 9 month performance-related goals. If you cannot attend, no worries. We will hold another Goal-Setting Session on a Saturday morning in the next couple of months.

Strength:

Find 1RM Back Squat

Conditioning:

4 Rounds:
In 3 minutes complete,

• 10 UB Back Squats (60% 1RM)
• ME Double Unders

**Back squats will be taken from rack.

Open Gym today from 10AM-12PM!

Reminder:

Today could very well be your last day to check out the Lost & Found. All items will be donated at the end of this weekend!

Strength:

Reminder:

There is NO Foundations Class tomorrow. Please check the updated schedule as new Foundations Classes have been scheduled. The next Foundations will be held on Saturday, May 17th at 9AM.
Last opportunity to make sure you have not items left in the Lost & Found. Any items left over the weekend will be donated.

Strength:

Conditioning:

3 Rounds:

• 50 Double Unders
• 15 CTB Pull Ups

Reminder:

Check out the “Water Bottle Wasteland” AKA Lost & Found. All items not claimed by Sunday 5/4/14 will be donated.

Strength:

Conditioning:

With a partner work to complete:

Reminder:

Don’t forget to take a look at the “Water Bottle Wasteland.” All items not claimed by this Sunday, 5/4/14 will be donated.

Strength:

Announcements:

Some of you may have noticed the “Water Bottle Wasteland” yesterday over by the rowers. Items in these boxes will be donated if not claimed by this Sunday 5/4/14. Let’s all do our best to keep the gym as neat as possible. We want everyone to feel comfortable and at home in the space, but we have to draw the line at leaving stinky protein shakers at the gym.

Strength:

A. Hang Snatch (above knee): 3×3
B. Weighted Pull Ups:

• Find a 1RM

Conditioning:

For Time:

• 50 KBS (70/55)
• 50 TTB
• 800 m Run

Announcements:

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.

Strength:

Back Squats (32X0 Tempo)

• 5 @ 40% 1RM
• 5 @ 50%
• 5 @ 60%

Conditioning:

“CrossFit Baseline”
For Time:

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

(10 min cap)

Open Gym today from 10AM-12PM.

Reminder:

HWCF folks will be competing at “WorkingOUT” Chicago’s First LGBTQA CrossFit Competitionfrom 12-5PM today at CrossFit Defined Lincoln Square (2750 W. Lawrence Ave). Come out and support us!

Strength:

Strict Press:

• 3RM
• 3 @ 95% 3RM
• 3 @ 90% 3RM

Conditioning:

4 Rounds: 3:30 AMRAP:

• 400m Run
• 10 Burpees
• ME Push Press (75/55)

**Score is total # of burpees and push press reps