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

Tuesday

Kaylee, a new member, was unsure about what deadlift weight to use in today's WOD. After class, she commented, "I really appreciate how Shaun helped me figure out my 3RM and guided me towards the right amount of weight."

Kaylee is a newer member of HCF and she was unsure about what deadlift weight to use in today’s WOD. After class, she commented, “I really appreciate how Shaun helped me figure out my 3RM and guided me towards the right amount of weight.”

WOD:
A. Deadlift EOMOTM:
After warming up:
50/60/70%x8+
Min 1: 50% x 8,
Min 3: 60% x 8
Min 5: 70% x 8+ (as many as possible)
*% based off 3rm from prior cycle.

B. Tabata Russian KB swings;
20 on x 10 off x 8, post H/L/Total
*go as heavy as you can with good fluid swing and body pos.

Monday

proteinWOD:
‘Nutrition Challenge Fitness Test’
Fight gone bad style:
3 rounds, 5 min each with 1 min rest between rounds for max reps:
1. Box jumps (24/20”) *scale to step ups if needed
2. Power Cleans (95/65#) *scale to 65/45
3. Double-unders
4. Front Squats (95/65) *scale to 65/45
5. Burpees
Rest 1 min.

Friday

togetherWOD:
In teams of three, complete 3 rounds for time of:
Row 1000 Meters
90 Double-Unders
60 Power Cleans (95/65 lbs)
45 Box Jumps
*Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Thursday

Olympic lifts are very technical lifts. To improve, see Shaun about upcoming olympic lifting events or attend olympic lifting classes most Saturday mornings at 10am.

Olympic lifts are very technical lifts. To improve, see Shaun about upcoming olympic lifting events or attend olympic lifting classes most Saturday mornings at 10am.

WOD:
A. Snatch skill work

B. EMOTM x 10 min:
1 high hang snatch + 1 below knee snatch
*can be power or full
*add weight EOM. Goal is to go heavier than Tues.Jan5.

Wednesday

The 6:45 class works on handstand pushups, a movement included in Open workout 15.4. The 2016 CrossFit Open begins February 25 and includes both Rx and Scaled divisions. Register today!

The 6:45pm class works on handstand pushups in the open workout 15.4; the left picture is scaled and the right is standard, Rx. The 2016 CrossFit Open and HCF’s Friday Night Throwdowns begin February 25; join the throwdown and Get registered today!

WOD:
15.4: Complete as many reps as possible in 8 minutes of:
3 handstand push-ups *Scaled: utilize downdog pushup/ box/ 1-2 abmat as needed
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean Rx: 185 lb./ scaled: 115#
Women clean Rx: 125 lb./ scaled: 75#