Saturday and Sunday

Sat. Aug 9.
8-10a: Open Gym.
10-11a: Olympic Lifting- Snatch.

Root on your fellow HCF members as they compete today!
Shaun & Cathal- Zionsville Heathspot Throwdown
Matt M.- Sprint Triathlon Columbus IN
Derek S.- Individual CF comp in Kokomo

Sun. Aug 10.
4pm.Possible open gym

Friday

Hoosier CrossFit is proud to announce that Coach Wil Fleming (Co-owner of Force Fitness and Junior National Olympic Lifting Champion) will be conducting in house Olympic Classes! You will meet 2x/week for 8 weeks covering the fundamental breakdowns and full lifts of the Snatch & Clean & Jerk.
Class Start Date: September 2
Class End Date: October 23
Sign up here

Shaun and Jenna went to the CrossFit Level 2 Coaches Prep coarse.  This is Dave Lipson covering pressing.

Shaun and Jenna went to the CrossFit Level 2 Coaches Prep coarse. This is Dave Lipson covering how to teach the press, a foundation of the push press and jerk.

WOD:
A. Power clean + Split jerk skill work
B1. Power Clean + Split Jerk -
70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
B2. Accessory work between B1:
2 Turkish getups per side (light-mod load for quality)

Thursday

“People who achieve the highest level of excellence need obsession. Obsession fuels the task. Obsession is the name of the hunger that refuses to calm until you’ve accomplished your goal. You need that drive to go beyond comfort, beyond set points, beyond natural and unnatural obstacles and without it you’ll question it all.
Obsession!

Justin

WOD:
4 rounds for time:
10 Box Jumps (20,24”)
10 Deadlifts (155,225#) ~60%
200m. Run/250m. Row *pick your weakness

Wednesday


WOD:
For Quality:
Perform 5 sets of 5 reps of:
Weighted Dips
Strict underhand pull-ups
Strict Toes-Bar
*Increase weight/use less assistance each set
**As difficult as possible with good positioning

Tuesday

WOD:
AMRAP 5 min:
10 Overhead Squat (65,95#), 10 Burpees
rest 1 min:
AMRAP 4 min:
8 Thruster (65,95#), 8 Burpees
rest 1 min:
AMRAP 3 min:
6 Hang Cleans (65,95#), 6 Burpees

Monday

NEW AUGUST On-Ramp classes starting soon!
Aug 4 -M/T/TH at 5:15pm: 12 classes.
Aug 18 – M/W/F at 6:30am: 12 classes.
Spread the word and share with friends!
Sign up here

If you see Allison, Ryan, Dwayne, or Shannon in classes, then introduce yourself! They graduated from On Ramp last week!

If you see Allison, Ryan, Dwayne, or Shannon in classes, then introduce yourself! They graduated from On Ramp last week!

WOD:
Alternating Tabata: 20 on x 10 off (16 min total)
Pullups
Pushups
Situps
Squats
*post highest and lowest score of each movement

Friday

“Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer

WOD:
A. Movement review.
B. 7 ROUNDS for time:
3 Forward Rolls
9 Toes to Bars/ring with Kip

Thursday

“Being busy is fantastic. Working hard is wonderful. But if your daily grind isn’t your greatest passion, it’s important to step away and give some time to the things close to your heart. Maybe family and kids, or reading and writing. Whatever you dig, you’ve gotta go for it and keep it a high priority.
10 Habits of Healthy People

Have you ever gone on vacation and thought about trying to find a CF gym? Don't get cold feet! This is a great opportunity to get a good workout in, and meet fellow CrossFitters. This picture is of Shaun at Body Armor CrossFit in San Antonio, Texas

The Next time you travel, find a CF gym near you! This is Shaun at Body Armor CrossFit in San Antonio, Texas.

WOD:
A. Snatch progressions: Burgener warmup + skill transfers
B1. Hang Power Snatch + Snatch Push Press + OHS – 60% x (3+3+3),
65% x (3+3+3), 70% x (2+2+2) x 3
B2. Accessory work between Snatch complex:
5 rounds of Box Jumps x 3 (tall), GHD situps x 10

Wednesday

Thanks Stefan for stopping in HCF on your trip to Bloomington from Costa Rica

Thanks Stefan (middle handstand) for stopping at HCF on your trip to Bloomington from Costa Rica!

WOD:
‘Helen’
3 rounds for time:
Run 400 meters
21 KB swings (35,53#)
12 pull-ups