Thank You!
We celebrated 4 years of awesome!
A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful, hard-working community. Here’s to a lifetime of CrossFit!
See the rest of HCF’s Fall Newsletter!

A. Back Squat 5×2
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+

B. 1 round for time:
Run 600m. *scale to 400
50 air squats
30 pushpress (75,115#) *scale to around 55% of pp or 65% or sp
previous results here

Friday (Halloween)


A. Back Squat 5×3.
*start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set.

B. ‘Pumpkin Mash’
AMRAP 10 min: All movements performed with medicine ball, if at anytime you drop your medball perform 5 penalty burpees immediately before moving on.
100m. Run (carry ball)
10 wallball (14/20# 10′)
10 medball-chest (knees-elbows/knees-past 90), with medball between legs


“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.”
Booker T. Washington

A. Deadlift 5×3.
*start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set.

B. Continuation of handstand/HS walk skill work from last week. 10-12 min.


I Said Guess What Day It Is

‘Fight Gone Bad’

Three rounds of:
Wall-ball, 14,20# 10′ (reps)
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.

Add your points for your FGB score.


“Successful people all have something in common: they seek and receive feedback about their patterns, and they use it. They look at their performance and patterns and then work on and change what is not working or keeping them from the success that they desire. They figure it out and never go back to that pattern.My heartfelt advice here is to take a look at these two areas of your life and try to discover some patterns that may be keeping you from maximizing great ideas or opportunities. And the next time opportunity knocks, you will be ready to turn it into success.”
Two Areas of Life That Set Successful People Apart

A. Shoulder press 5×3.
*start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set.

B. 3 rounds for time:
5 strict pullups (any grip)- unbroken.
10 Goblet Squats (heavy, 53/70#)
15 Russian Swings (heavy, 53/70#)


Some of the HCF members took time out of their Saturday to volunteer at the Habitat for Humanity Site!

Some of the HCF members took time out of their Saturday to volunteer at the Habitat for Humanity Site!

A. Clean and jerk skill work: pulling positions- floor-knee-pockets+ clean+jerk
B. EMOM x 12 min. adding weight every 3 min.
1 clean segment pull. (pause at knee/hip+finish) + 1 clean from hang + 1 jerk
min 1-3: light weight
min 4-6: mod weight
min 7-9: mod heavy
min 10-12: heavy
C. Tabata situp. GHD or straight leg abmat. 20 sec. on x 10 sec. off x 8 rounds.


NO Evening classes- JoCo Competition

A. Snatch pull+ hang snatch (anywhere above knee) skill work.

B. EMOTM x 12 min:
Min 1-3: 1 Snatch pull + 2 Hang Snatch (light load)
Min 4-6: 1 Snatch pull + 1 Hang Snatch (mod load)
Min 7-9: 1 Sn. pull + 1 H Sn. (mod-heavy)
Min 10-12: 1 Sn. pull + 1 H. Sn. (Heavy)

C1. 3×20: weighted GHD/abmat situps
2. 3×20: weighted GHD hip ext./barbell good mornings


In it’s second year, The {HALLOWEEN} Romp at Riddle Point is an obstacle course adventure race through mud, sand, water and land hosted by & benefiting the Boys & Girls Clubs of Bloomington.
The {HALLOWEEN} Romp at Riddle Point will be held on Saturday, November 1st at Riddle Point Park located on the south shore of beautiful Lake Lemon. The race is 2.5+ miles long featuring more than a dozen obstacles, including a rope climb, army crawl on the beach, mud creek stomp, a 25-foot ravine, and more!

Click HERE for more information and registration

A. Backsquat 5×5
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.

B. 1 round for time:
500m. Row
25 Wallballs (14,20-10′)
20 box jumps (20.24”)
15 toes to bar
10 wall climbs