Thursday

Join HCF and friends for our March Bring A Friend FREE workout! A great time to get motivated with like minded individuals to get your new year started right!
10:30am: CrossFit Kids FREE workout!
11am: Adults FREE workout!

On Ramp Grads

WOD:
A. Three sets of:
Barbell floor press x 8-10 reps @ light-moderate load
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
9 Push-Ups
9 Toes to Bar