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What’s at HCS

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Getting Started

Before jumping into what CrossFit is, I would like to congratulate you for taking interest in your personal wellness.

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Cycle Blitz

If you need a short, simple and intense cardio workout, Cycle Blitz is for you.

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CrossFit Kids

Kids Class on Saturday at 9am. Ages 5-15

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WOD 02.22.2020

February 21, 2020February 21, 2020

Buy In: Barbell Carry Relay Partner WOD3 Rounds40/30 Cal Echo Bike30 Burpee Box Over 24/2010 Squat Cleans 155/105*one person working at a time**Clean Weight increases by 30/20# each round

WOD 02.21.2020

February 20, 2020February 20, 2020

15:00 AMRAP5 Push Ups with feet on box 24/2010 Pistols20 Sit Ups

Request Week Continues… Partner WOD 6:00 To Complete12 Wall Balls40 Power Cleans 95/6514 Wall Balls 40 Power Snatches 95/6516 Wall Balls40 Shoulder to Overhead 95/65As many as possible with remaining time: Wall Balls 6:00 to Complete8 Toes to Bar40 Power Cleans 95/6510 Toes to Bar40 Power Snatches 95/6512 Toes to Bar40 Shoulder to Overhead 95/65AsContinue reading WOD 02.20.2020

WOD 02.19.2020

February 18, 2020February 18, 2020

3 Rounds (:90 each movement)Ring DipsCal RowAlternating KB Swing 53/35Rope Climb 1:00 Rest after each round

WOD 02.18.2020

February 17, 2020February 17, 2020

14:00 AMRAPMax Rep Hanging Leg Tucks50 Double Unders20 Grappling Shoot Throughs10 Candlesticks

WOD 02.17.2020

February 16, 2020February 16, 2020

Workout Request Week! 35:00 AMRAP30 Thrusters 95/6520 Front Rack Lunges 95/6510 Over the Bar Burpees20 Alt 1 Leg V-ups30 Clean and Jerks 95/65 *rest 2:00 After Each Round

WOD 02.15.2020

February 14, 2020February 14, 2020

Partner WOD14:00 AMRAP8 KB Swings 53/358 Goblet Squats8 Jingle Jangles Must complete entire round before switchingResting Partner is in a plank position (elbow or hand support)

WOD 02.14.2020

February 13, 2020February 13, 2020

“Jackie”1000m Row50 Thrusters 45/3530 Pull Ups

WOD 02.13.2020

February 12, 2020February 12, 2020

“Holleyman”30 rounds for time of:5 Wall Balls, 20/143 Handstand Push-ups1 Power Clean, 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah,Continue reading WOD 02.13.2020

WOD 02.12.2020

February 11, 2020February 11, 2020

1000ft Medball Walking Lunge 20/14Every min on the min10 Medball Shoulder to Overhead 5 Burpees Every time the ball touches the ground

WOD 02.11.2020

February 10, 2020February 10, 2020

Buy in:Accumulate 3:00 in L Sit (2:00 Hanging/ 1:00 Parallette) 13:00 AMRAP15 Toes to Bar12 Lateral Hurdle Jumps9 Candle Sticks

WOD 02.10.2020

February 9, 2020February 9, 2020

:03 Pause Back Squat3-3-3-3-3 Cash Out:2:00 AMRAP Back Squats at 65% of 3 Rep

WOD 02.08.2020

February 7, 2020February 7, 2020

Partner WOD100 Push Ups100 Air Squats100 True Push Ups100 Goblet Squats 53/35100 Clapping Push Ups100 Jump Squats w/ KB 53/35*1 athlete working at a time, switch at any time*

WOD 02.07.2020

February 6, 2020February 6, 2020

Deadlift3-3-3-3-2-2-2 *Not touch and go, :05 reset between reps

WOD 02.06.2020

February 5, 2020February 5, 2020

20:00 AMRAP10 Pull Ups15 V Ups20 Single Arm Overhead DB Walking Lunge 50/35

WOD 02.05.2020

February 4, 2020February 4, 2020

“Cardio-Bardio-Cardio”3 Rounds (Each for Time)500m Row21 Hang Squat Cleans 95/65.5 Mile Bike 3:00 Rest between rounds

Wod 02.04.2020

February 3, 2020February 3, 2020

“11.1/ 14.1”10:00 AMRAP30 Double Unders15 Power Snatches 75/55 (or Ground to overhead)

WOD 02.03.2020

February 2, 2020February 4, 2020

“Morrison”50-40-30-20-10Wall Ball Shots 20/14Box Jumps 24/20Kettlebell Swings 53/35 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicleContinue reading WOD 02.03.2020

WOD 02.01.2020

January 31, 2020January 31, 2020

Partner WOD20 Rounds10 DB Snatches 50/359 Lateral Hurdle Jumps 24/208 Shuttle Runs Switch Working Athlete Every Round

WOD 01.31.2020

January 30, 2020January 30, 2020

6 Rounds5 Front Squats 185/12514 Step Back Lunges21 PVC Thrusters