NEW LOCATION!

668 E. 9 Mile Road in Ferndale, MI. New ways of reaching our community coming soon.

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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

Try out a Free Week

We would love to have you try us out!
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15min AMRAP7 push ups14 sit ups28 double unders COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.19.2020

October 18, 2020

Back squat 3-3-3-3-3Cash Out: 3 rounds for time of7/5 calorie bike sprintmax rep back squats @65% of 3rm COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.17.2020

October 16, 2020October 16, 2020

EMOTM for 12 minutesODD: 5 hang power cleans 135/95 & 10 hollow to tucksEVEN: 100m sprint COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.16.2020

October 15, 2020October 15, 2020

5x 2min rounds20 dumbbell box step ups max rep dumbbell push press*rest 2min between rounds* COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.15.2020

October 14, 2020October 14, 2020

11min AMRAP8 deadlifts 225/1558 bar over burpees COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.14.2020

October 13, 2020October 13, 2020

Deck of Cards WODHearts: Grappling Shoot ThroughsSpades: Lateral Medball TossesDiamonds: Russian TwistsClubs: Jingle JanglesJokers: 1:00 max rep bike cals COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.13.2020

October 12, 2020October 12, 2020

Jackie1000m Row50 thrusters 45/3530 Pull-ups COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.12.2020

October 11, 2020October 11, 2020

Crossfit TotalBack Squat 1 repStrict Press 1 repDeadlift 1 rep COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.10.2020

October 9, 2020October 9, 2020

Nancy5 rft400m run15 Overhead Squats 95/65 COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.09.2020

October 8, 2020October 8, 2020

50-40-30-20-10Double UndersSingle Arm Alternating KBS 53/35 COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.08.2020

October 7, 2020October 8, 2020

FQ (accumulate)3:00 Support Hold3:00 Single Leg Wall Sit/L-Sit80 Hollow rocks80 Arch rocks80 Plank ups80 Ring Rows COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.07.2020

October 6, 2020October 6, 2020

3 rounds for time21 hang power snatches 95/6550 air squats1:00 bike sprint COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.06.2020

October 5, 2020October 5, 2020

For time:100 Knees to Elbows100 burpees100 split squats100 sit-ups**partition as needed** COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.05.2020

October 4, 2020October 4, 2020

1-1-1-1-11 Power clean1 Front Squat1 Squat clean1 Front squat COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.03.2020

October 2, 2020October 2, 2020

Partner Ps50 Barbell Curtis Ps 75/55P1 does 1 Curtis P while P2 holds in front rack positionSwitch and continue until all Curtis Ps are completeIf a barbell is dropped, both partners must stop and then start back up together(one cannot continue without the other)1 rep of a Curtis P complex = 1 power clean, 1Continue reading WOD 10.03.2020

WOD 10.02.2020

October 1, 2020October 1, 2020

7min AMREPWallballs 20/14At the top of every minute: 5 deadlifts 225/155 COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 10.01.2020

September 30, 2020September 30, 2020

7 rounds each for time12/10 Echo bike calories9 box overs8 candle stick up downs*1:30 rest between COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 9.30.2020

September 29, 2020September 24, 2020

KB Fun Time!3 rounds for quality: Max rep rows then 50m suitcase carry, right armMax rep rows then 50m suitcase carry, left arm Max rep push press then 50m waiter carry, right armMax rep push press then 50m waiter carry, left arm 20 unbroken RKBS then 10 single leg deadlift, right leg20 unbroken RKBS thenContinue reading WOD 9.30.2020

WOD 9.29.2020

September 28, 2020September 24, 2020

For time:800m run40 Dumbbell Floor Press600m run30 Dumbbell Floor Press400m run20 Dumbbell Floor Press200m run10 Dumbbell Floor Press COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 9.28.2020

September 27, 2020September 24, 2020

Emmett Till14 rounds8 pull-ups28 double unders3 squat cleans 225/155 For more information on what the rep numbers stand for and the why of this WOD, please visit https://www.instagram.com/p/CEcU8wvgEeg/ COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still the option to workout outside ifContinue reading WOD 9.28.2020