Saturday and Sunday

Say Hello to our newest On Ramp group!  Back from left to right: Caitlin, Kelsie, Maria, Jacob Front left to right: Ethan (the HCF intern!), and Morgan The Next On Ramp begins Monday, February 15th at 6am on MWF for 4 weeks!  sign up today!

Say Hello to our newest On Ramp group!
Back from left to right: Caitlin, Kelsie, Maria, Jacob
Front left to right: Ethan (the HCF intern!), and Morgan
The Next On Ramp begins Monday, February 15th at 6am on MWF for 4 weeks! sign up today!

Saturday Feb. 6
8-10a: Open Gym.
9a: CF Kids- FREE class
930a: Mobility
10a: CF Light
10a: Olympic lifting: snatch
10a: Nutrition Challenge Meeting- Paleo Desserts
11a: BAF FREE community workout (Feb)

Sunday Feb. 7.
Gym Closed- REST DAY!

Friday

carrotWOD:
11.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg) *scaled-80#
10 Muscle-ups *scaled- pullups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg) *scaled-50#
10 Muscle-ups *scaled-pullups

Thursday

The CrossFit Open starts at the end of February. In class, Shannon mentioned, "I'm looking forward to surprises on what I'm capable of doing and seeing other people's PRs." To learn more about the Open and sign up: http://games.crossfit.com/about-the-games/the-open

The CrossFit Open starts at the end of February. In class, Shannon mentioned, “I’m looking forward to surprises on what I’m capable of doing and seeing other people’s PRs.” To learn more about the Open and sign up: http://games.crossfit.com/about-the-games/the-open

WOD:
A. Handstand kickup to wall drills
B. Down Dog handstand pushups
C. Tempo handstand pushup: knees on box
D. strict tempo handstand pushups *no more than 1-2 abmats
E. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total

Wednesday

Sara is one of HCF's youngest members. She will be competing in the Teen Rumble in Carmel on February 20th! Come out and show her some support!

Sara is one of HCF’s youngest members. She will be competing in the Teen Rumble at CrossFit Carmel on February 20th! Come out and show her some support!

WOD:
A.
Alternating EMOTM x 12 min., alt. movements:
Odd: 3 power cleans (add weight each set)
Even: 3-5 strict pullups *goal is least assistance possible, but unbroken reps, use any grip.

B. AMRAP 6 min:
1000m. Row buy in, then AMRAP box jump overs (24,20”)

Tuesday

extended-weather-forecast-jittery-groundhog-day-ecard-someecardsWOD:
A. 2 person teams:
Odd min: partner 1 does 5 burpees, then AMRAP thrusters for remainder of min.
Even min: partner 2 does 5 burpees, then picks up reps where p1 left off and AMRAP thrusters.
*continue this sequence until team has completed 100 reps total of thrusters. 15 min cap.

Rx: 95/65#. Scaled: 65/45#

Monday

CoffeeWOD:
A. Snatch skill work: Burgener warmup- dip shrug, muscle snatch, snatch push press, OHS, snatch drops + Snatch pull from floor + snatch from 2” lift off

B. EMOTM x 10 min:
1 snatch pull from floor + 1 snatch at 2” above floor* can be power or full + 1 overhead squat
*add weight EOM. Goal is to go heavier than Fri. Jan 29

Saturday and Sunday

Welcome our new wacky On Ramp graduates! When you see new face, be sure to introduce yourself!

Welcome our new wacky On Ramp graduates!  From left to right: Andrea, Brittany, John & Darian.

Saturday Jan. 30.
8-10a: Open Gym.
9a: CF Kids
930a: Mobility
10a: CF Light
10a: Olympic lifting: clean and jerk
11a: FREE HCF members team WOD.

Sunday Jan. 31.
Gym Closed- REST DAY!

Friday

be afraidWOD:
A. Snatch skill work

B. EMOTM x 10 min:
1 snatch pull + 1 below knee snatch* can be power or full + 1 overhead squat
*add weight EOM.
Goal is to go heavier than Thurs. Jan 21.

Thursday

This May, Karen celebrates her 5 year anniversary with HCF!

This May, Karen celebrates her 5 year anniversary with HCF!

WOD:
Open WOD 11.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg) *scaled 100#
10 Toes to bar
15 Wall balls (20lbs to 10′ target) *scaled 20# to 9′

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg) scaled 60#
10 Toes to bar
15 Wall balls (14lbs to 9′ target) scaled 10# 9′

Wednesday

Many of the movements in CrossFit require a great deal of practice to master. Skill day help to improve technique and proficiency. The 5:45 class is shown here working on toes to bar progressions.

WOD:
Toes-Bar progressions, adding on from prior weeks work:
A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings

B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar

C. Strict toes-bar with spot: https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot

D. Alternating Tabata: 20 on x 10 off x 8 (4 min)
Hollow Hold: https://www.powermonkeyfitness.com/videos/core-abs/hollow-hold
Arch Hold: https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds