New block schedule begins TODAY!
“Without change there would be no butterflies”

P1. Snatch grip push press behind neck from rack
5 sets x 3 reps. Working up to a clean moderate set of 3.
P2. Snatch from high hang.
Snatch Progressions: Burg warmup + skill transfers
Then 10 min to work up to a heavy single snatch from the high hang.



Reminder: No evening classes- Halloween Costume WOD @6pm!

Booosier CrossFit

1000m. Row
21 KB swing(53,70) Go heavy
21 Box Jump (20,24″)
750m. Row
15 KB swing
15 Box Jump
500m. Row
9 KB swing
9 Box Jump


“Challenge yourself with something you know you could never do, and what you’ll find is that you can overcome anything.”

AMRAP 10 min:
3 thrusters 105, 155# (Heavy)
*scale to 50-60% of 1 rm FS.
6 Toes-Bar


“In that moment, I decided to make a concerted effort to give priority to the things in life that are actually worth my attention and effort. I highly doubt that as I lie on my deathbed I will say, “Man, I wish I had gotten more involved in that Twitter battle and spent less time outside truly living.” The list of things I thought I needed to be happy has gotten shorter over the past weeks. I am traveling lighter than I ever thought I could. What are you carrying on your journey?”What Really Matters

BAF weekend fun!

P1. EMOTM x 10 min. Max reps strict pullups with least assistance/max weight.
*Mark what assistance/weight you used for each round with # of reps completed.
*Can change assistance/weight each round if needed.
P2. Back Squat 5×5. Increasing each round to a 5 rep max.
*Post weights for each working set and final heaviest set of 5.


“Inspiration can be derived from countless sources throughout a person’s life. What inspires you depends on who you are and what things you are looking for on your journey. People, both what they represent and what they have accomplished, are often a source of inspiration.”Inspiring Grinders
What inspires you?

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 14,20# 10′
Sumo deadlift high-pull, 55/75# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.


Don’t forget this Saturday Bring-A-Friend Community WOD at 11am!
Keep up to date with all HCF events through our EVENTS page!
We've had tons of visitors come through our doors over the last month! It's great to have Scott from Virginia in our morning class yesterday!

We’ve had tons of visitors come through our doors over the last month! It’s great to have Scott from Virginia in our morning class yesterday!

WOD: P1. Back Squat 5 x 3 @ 80%.
P2. 3 rounds for time: 
7 power snatch (75,115#) *scale LIGHT- movement over load!
100m. Sprint (sidewalk and back)


WOD: Five rounds for time of:
5 Push Presses, 95,135# *scale to ~60% of 1 rm.
7 Ring Rows
9 Toes-to-bar
mobility: banded overhead distraction


Team WOD from Regionals
2 person teams, 1 person moving at a time, except on the front rack walking lunge.
100 Double-unders, 50 each *scale to 300 singles if cannot do du.

50 Handstand push-ups while partner holds handstand (can split reps up however you want)
50 Toes-to-bar while partner hangs from the bar (can split reps up however you want)
50 Shoulder to overhead with bar (65,95#) while partner holds bar in front rack (can split reps up however you want)
Then, both partners lunge 90’ with the bars in a front rack position (man first, then woman, both can be moving)


Skill: Review Power Clean for barbell warm up.
WOD: Re-test- ‘Elizabeth’ (power clean) (10-12 min cap)
21-15-9 reps for time: power cleans (95,135#), dips
*scale power clean 50-60% of 1 rm.
Kathy rocking out power cleans during 'Elizabeth'!

Kathy rocking out power cleans during ‘Elizabeth’!