SMALL CLASSES, BIG RESULTS

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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

THESE CLASSES ARE NOT AVAILABLE BECAUSE OF COVID 19. THEY WILL BE BACK SOON. Check our Instagram for updates

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

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CrossFit Kids

THESE CLASSES ARE NOT AVAILABLE BECAUSE OF COVID 19. THEY WILL BE BACK SOON. Check our Instagram for updates

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

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WOD 05.18.2022

May 17, 2022May 17, 2022

5 Rounds20 Wall Balls 20/14 to 11’/10′ Target10 Medball Weighted Pull Ups 20/14

WOD 05.17.2022

May 16, 2022May 16, 2022

“Cardioooooooooooo”3 Rounds400m Run500m Row1K Echo Bike You are welcome to bring headphones for this workout.

WOD 05.16.2022

May 15, 2022May 15, 2022

15 Clean and Jerks 155/10525 Burpees10 Clean and Jerks 185/12515 Burpees5 Clean and Jerks 205/13510 Burpees

WOD 05.14.2022

May 13, 2022May 13, 2022

3 Person Team3 Rounds100m Double DB Front Rack Carry (As Heavy As Possible)vsAMRAP8 Bar Facing Burpees10 Thrusters 95/65

WOD 11.13.2022

May 12, 2022May 12, 2022

15:00 AMRAP30 DB Snatches 50/3520 DB Overhead Walking Lunges 50/3530 Weighted Sit Ups 50/35

WOD 05.12.2022

May 11, 2022May 11, 2022

As Many Reps as Possible in 18:0050 Pull Ups800m Run30 Chest to Bar Pull Ups800m RunMax Rep Strict Pull Ups

WOD 05.10.2022

May 9, 2022May 9, 2022

Buy In: 100m x 6 Every 2:00 for 6 Rounds200m RunMax Rep Jump Squats

WOD 05.09.2022

May 9, 2022May 9, 2022

3 Rounds30 Incline Push Ups (24″ box)20 American KB Swings 53/3530 Incline Push Ups20 Knees to Elbow

WOD 05.07.2022

May 6, 2022

Partner WOD5 RoundsMax Rep Shoulder to Overhead 155/105Vs100m Suitcase Carry (As Heavy As Possible)

WOD 05.06.2022

May 5, 2022

“CF OPEN 13.3”12:00 AMRAP150 Wall Balls 20/1490 Double Unders30 Muscle Ups or Max Rep of the most difficult pull up

WOD 05.05.2022

May 4, 2022

5 Rounds15 Power Snatches 75/5510 Lateral Burpees over the bar

WOD 05.04.2022

May 3, 2022May 4, 2022

660m Run35 True Push Ups1 Rope Climb660m Run25 True Push Ups3 Rope Climbs660m Run15 True Push Ups5 Rope Climbs WEAR LONG SOCKS AND/OR PANTS!!!

WOD 05.03.2022

May 2, 2022May 2, 2022

Back Squat5-5-5-5-5 Tempo Back Squat (:03 Down, :02 Pause, Up Fast, No rest at top)3Sets of 5@ 60% of last set of 5

WOD 05.02.2022

May 1, 2022May 1, 2022

12:00 to find:3 Rep Max, Touch and Go, Power Clean-2:00 Rest-10:00 AMRAP5 Power Cleans 205/13510 V-Ups

Partner Workout2 Rounds60 Front Squat 45/3560 Grappling Shoot Through60 Overhead Squat 45/3560 Grappling Shoot Through60 Push Press 45/3560 Grappling Shoot Through60 Thruster 45/3560 Grappling Shoot Through Bar must not touch the ground during the workout. 7 Sync Burpee penaltyOne Athlete working at a time

WOD 04.29.2021

April 28, 2022April 28, 2022

“Helen”3 Rounds400m Run21 KB Swings 53/3512 Pull Ups

WOD 04.28.2022

April 27, 2022April 27, 2022

30 V Ups30 box jumps (20/24 in)30 strict knees-to-elbows30 box jumps30 strict toes-to-bars30 box jumps10 V Ups

WOD 04.27.2022

April 26, 2022April 26, 2022

“Gator”8 Rounds5 Front Squats 185/13526 Ring Push Ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and SarahContinue reading WOD 04.27.2022

WOD 04.26.2022

April 25, 2022April 25, 2022

12:00 AMRAP10 Burpees25 Double Unders Cash Out:50 Evil Wheels

WOD 04.25.2022

April 24, 2022April 24, 2022

12:00 To Find a 3 Rep Max Strict Press-2:00 Rest-7:00 AMRAP5 Hang Power Clean @65% of 3 Rep Shoulder Press7 Strict Shoulder Press9 Sit Ups-then-3 Sets of 5 Reps @70% of 3 RepTempo Strict Press (fast press, :05 top Hold, slow descent, immediately press up)