burpees 2WOD:
4 rounds of:
2 minutes of double-unders
2 minutes of burpees


A. OTM x 15 min total:
Min 1: 30 sec max shoulder-overhead (75,115), 30 sec rest.
Min 2: 30 sec max deadlift (75,115), 30 sec rest.
Min 3: 30 sec max box jump/step (20,24), 30 sec rest.
Repeat x 5.


Go Workout!


A. Back Squat: 60%x8, 70%x5, 80%x3+
B1. Clean and Jerk skill work.
B2. Open 11.2
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110#)
Jerk (165lb / 110#)


A. Back Squat: 55/65/75%x5+
B. Open 12.4
AMRAP 12 min:
150 Wallball (20-10′,14-9′)
90 DU
30 Ring MU


On February 21st ALL HCF members are welcomed to participate in a 3-WOD battle for bragging rights and awesome fun! We will be having two divisions, RX and Scaled, so that everyone can modify the movements if need be. The top three winners in each division will reach the podium!

Even if you are not registered to compete, come on by and support your fellow athletes. This will be an awesome community event! Get ready to challenge yourself and see what competition is all about! Below is the rough schedule for the day. Specific heat times and assignments will be released closer to the event.

Cost: $5 minimum donation to help Vince & Carol.

Read More about the Throwdown and Vince’s Story Here

A. Shoulder Press: 55/65/75%x5+
B. 10-9-8-7-6-5-4-3-2-1:
Situps (GHD/abmat)
100m. Shuttle between each (5 laps down and back-width)



My fitness motivation page is dedicated to inspire anyone that likes fitness and wants to achieve a #fit and #healthy body.

A. Deadlift: 55/65/75%x5+
B. Skill work: Toes-Bar: 1 & 2


“The simple fact of the matter is that you do not suck as much as you think you do. You can do this. You are doing this. Put your goofy socks on, and kick open the door of your mind. Step up to the bar like you own that thing, not like you’re asking permission of it, or permission of this life. And go do something you love just because you love it.”
You Don’t Suck As Much As You Think You Do

15-12-9-6-3 Reps for time:
Thruster (75,115#),
Bar facing burpee


Congratulations Team HCF (Shaun, Jacqueline, Kelsey, and Ethan) on your FIRST PLACE WIN! ! We are proud of your dedication to weekly rowing programming and Sunday practice! Hard work pays off!

Alternating Tabata: 20 on x 10 off x 8 rounds of each: (12 min total)
Shoulder-overhead (75,115#)
Box Jump/Step (20,24″)