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What’s at HCS

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Getting Started

This is what you should read if you are new to CrossFit and would like to understand more. Enjoy!

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Yoga

Monday at 6pm. $5 for non members, Free with HCS Unlimited Membership

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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 09.24.2022

September 23, 2022September 23, 2022

10:00 EMOM1 Power SnatchStart at 70% and work up to a heavy single for the day—Partner Wod30-20-10Snatch 135/95 50 Cal Echo Bike after each set *1 Person working at a time

“The Matrix”20:00 EMOMMin 1: 4 Front Squats *from floorMin 2: 14 Bar Facing BurpeesMin 3: 10 Deadlifts *at front squat loadMin 4: 14 Bar Facing BurpeesMin 5: Rest and adjust loads*starting loads @ 75-80% of 1 rep max clean

WOD 09.22.2022

September 21, 2022September 20, 2022

Thursday12:00 to find a1 Rep Max Floor Press—“Tank”12:00 AMRAP6/6 single arm Renegade Rows 50/35#24 Running Single Unders10 Toe to Bar20 Double Unders

WOD 09.21.2022

September 20, 2022September 20, 2022

“Cypher”For Time400m Run20 American KBS 53/3520 Wall Balls 20/14400m Run30 American KBS30 Wall Balls400m Run40 American KBS40 Wall Balls400m Run30 American KBS30 Wall Balls400m Run20 American KBS20 Wall Balls400m Run

WOD 09.20.2022

September 19, 2022September 19, 2022

TuesdayEvery :90 for 15:00 (5 Sets)Station 1: 3 Push PressStation 2: 2 Push Jerks + 2 Split Jerks Start at 75% of 1 rep max push press and increase each set—“Mouse”21-15-9Push Press 95/65Box Jump Overs 24/20Pull Ups

WOD 09.19.2022

September 18, 2022September 18, 2022

12:00 to Find a 5 RM Back Squat—“Switch”3 Sets4:00 AMRAP, Max Meters on the Rower4:00 Rest

WOD 09.17.2022

September 16, 2022September 16, 2022

8:00 AMRAP Turkish Get Ups—Partner WOD“GripperZ”14:00 AMRAP10 Stiff Legged Deadlifts w/ Towel Grip10 Bent over Rows w/ Towel Grip30m/30m Suitcase Carry w/ Towel Gripswitch with partner

WOD 09.16.2022

September 15, 2022September 15, 2022

10:00 EMOMmin 1: 3 Power Cleansmin 2: 2 Hang Squat Clean + 2 Front SquatsLoad: 70-75% of Power Clean across—“Remember The Titans”12:00 AMRAP15 Wall Balls 11′ Target 20/145 Strict Pull Ups100m Run

WOD 09.15.2022

September 14, 2022September 14, 2022

Push Press12:00 EMOMmin 1-6: 5 Reps @ 60%min 7-12: 3 Reps @ 70%—“Sunshine”2 Rounds3:00 Work/ 3:00 Rest1-2-3-4-5-6-7….Deficit DB Push-UpsDual DB Hang Muscle SnatchDual DB ThrustersLoad: 50/35#, 22.5/16kg Start at 1 rep on round 2

WOD 09.14.2022

September 13, 2022September 14, 2022

“Boone”Every 6:00 for 30:00500m Row Sprint, score is slowest 500m*BreakNeck Pace—Accessory4 Rounds for Quality10 Hollow Rocks20 Mountain Climbers– Max Seated Pike Up HoldR: as needed b/s

WOD 09.13.2022

September 12, 2022September 12, 2022

DeadliftEvery 2:00 for 10:008 TnG Deadlifts @ 60-65% of 1RM—“A Very Metal Birthday For Chelsea”7 Rounds1 Deadlift2 Hang Power Cleans3 Clean and Jerks Load is 70% of 1 Rep Max Clean and Jerk

WOD 09.12.2022

September 11, 2022September 11, 2022

Snatch10:00 EMOMmin 1: 3 Power Snatchmin 2: 2 Hang Squat Snatch + 2 Overhead SquatsLoad: 70-75% of Power Snatch across —“Rev”5 Rounds for Reps3:00 AMRAP, 1:00 Rest3 Burpee Pull Ups6 V ups9 Squat Jumps

WOD 09.10.2022

September 9, 2022September 10, 2022

“Wylie’s Wild World of Cardio”Partner Workout400m Run100 single unders1 Mile Echo Bike800m Run200 Single Unders2 Mile Echo Bike1 Mile Run400 Single Unders4 Mile Echo Bike660m Zercher Slug Carry 1 Person working at a time (including runs). Break up reps, run and bike as needed. Zercher Slug Carry must go together, one slug per team. PassContinue reading WOD 09.10.2022

WOD 09.09.2022

September 8, 2022September 8, 2022

Box Squat12:00 EMOMMin 1-6: 5 Reps @ 60-65%Min 7-12: 5 Reps @ 65-70%20/16″ Box—“Office Space”For Time2-4-6-8-10 Bar over Burpee5-4-3-2-1 Squat Cleans 185/135

WOD 09.08.2022

September 7, 2022September 8, 2022

“Michael Bolton”For Time:1500m Row2:00 Rest1000m Run2:00 Rest1500m Row2:00 Rest400m Run2:00 Rest1000m Row2:00 Rest400m Run

WOD 09.07.2022

September 6, 2022September 8, 2022

“TPS Report”24:00 EMOMmin 1: 5 Muscle-Ups or 10 Chest 2 Bar/ Pull Upsmin 2: 15 Weighted Sit Up 50/35min 3: 12 Deadlifts 225/155min 4: Rest

WOD 09.06.2022

September 5, 2022September 8, 2022

10:00 EMOM1 Paused Front Squat (2sec)*Start @ 70% and increase to max for day —“Milton”12:00 AMRAP20 Alt DB Snatch 50/35#20 Single arm DB Overhead Lunge 50/3520 Wall Balls 20/14#

WOD 09.05.2022

September 4, 2022September 4, 2022

Happy Labor Day! 9am Class Only today! “Case Of the Mondays”Partner WOD2 Rounds50 Step Ups w/ Plate 45/35100m Run w Plate50 Plate Presses100m Run w/ Plate50 Plate Squats100m Run w/ Plate50 Plate Rows100m Run w/ Plate *alternate each rep (you go, I go). Run together** I see no reason to put down the plate duringContinue reading WOD 09.05.2022

WOD 09.03.2022

September 2, 2022September 2, 2022

16:00 AMRAPEcho Bike Max Repvs2 Rounds10 Thruster 95/6510 V Up 1 person on bike getting max cals while partner completes the 2 rounds before switching

WOD 09.02.2022

September 1, 2022September 1, 2022

Every 2:00 for 10:00Snatch Complex(Pause Power Snatch Below Knee + Hang Squat Snatch)Set 1: 2+1 reps @ 65%Set 2: 2+1 reps @ 65%Set 3: 1+1 reps @ 70%Set 4: 1+1 reps @ 75%Set 5: 1+1 reps @ 75%% are based off your 1rm Power Snatch—“Talladega Nights”400m run21 Power Snatches 95/65400m Run15 Power Snatches400m Run9 PowerContinue reading WOD 09.02.2022