Register for Kids Camp 2022

July 11th through 15th ages 5 – 10 register today

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

Try out a Free Week

We would love to have you try us out!
Sign up for a free week

Buy In:3 rounds for quality of:25 Strict Handstand Push-upsDouble Kettlebell Overhead Carry, 53/35 lbs, 50 ftRest 2 mins between each round -then- 3 Rounds100m Run18 toes to bar100m Run18 Single Arm DB Push Press 50/35100m Run8 Single Arm Alternating Devils Press 50/35

WOD 06.28.2022

June 27, 2022June 27, 2022

Complete as many rounds as possible in 16 mins of:6 Power Cleans*12 Deadlifts*Run, 400 m *Round 1: 135/95 lbs*Round 2: 155/105 lbs*Round 3: 185/125 lbs*Round 4: 205/145 lbs*Round 5+: 225/155 lbs

WOD 06.27.2022

June 26, 2022June 26, 2022

“10 Toes up for Jenn”8:00 Handstand Hold Every Break:2 Rounds12 V Ups24 Air Squats

WOD 06.25.2022

June 24, 2022

Partner WOD50-30-10Russian KB Swings 53/35Burpee 10-30-50American KB Swings 53/35Burpee over KB 90 KB Flip Squats 53/3590 Burpee Box Jump on and Over 30/24 One person working at a time, switch when needed.

WOD 06.24.2022

June 23, 2022

5 Rounds (Each for time)5 Double DB Deadlift 53/355 Double DB Front Squat 53/3550ft Double DB Front Rack Walking Lunge100ft Bear Crawl-rest approx 2:00-

WOD 06.23.2022

June 22, 2022June 22, 2022

Every :90 for 6 Rounds1 Hang Power Clean (Hip)1 Hang Power Clean (AboveKnee)1 Low Hang Power Clean (Below Knee)(start with light weight, increase weight each set until at a moderate weight) Power Clean2-2-2-2-2

WOD 06.22.2022

June 21, 2022June 21, 2022

14:00 AMRAP14 Pistols2 Seated Strict Ring Muscle Up14 Pistols4 Seated Strict Ring Muscle Ups14 Pistols6 Seated Strict Ring Muscle Ups …Continue adding 2 Seated Strict Ring Muscle Ups each round until 14:00 is completed

WOD 06.21.2022

June 20, 2022

Strict Press5-5-3-3-3-1-1-1-1-1 SuperSet Finish3 Sets10 Strict Presses at 60% of 1 Rep Max20 Empty Bar Curls30 Banded Tricep Extensions Rest as long as needed between sets to complete sets unbroken with short transition time.

WOD 06.20.2022

June 19, 2022June 19, 2022

4 Rounds(1:00 Each Station)Box Jump 30/24Hanging L Sit Flutter KickGoblet Squat 53/35Cal Row-1:00 Rest-

WOD 06.18.2022

June 17, 2022

“JUNETEENTH” HAPPY JUNETEENTH!!!!6 rounds for time of:19 Double Push Up Burpees18 Pull-ups65 Jumping Alternating LungesRun 400m Sub Pull Ups for Dumbbell Renegade Rows Left arm + Right arm = 1 Rep, or Ring Rows or Jumping Pull Ups. This is a long workout. We decided to make sure there is enough time to honor thisContinue reading WOD 06.18.2022

WOD 06.17.2022

June 16, 2022

3 Rounds400m Run15 Thrusters 75/5515 Toes to Bar

WOD 06.16.2022

June 15, 2022

Every :90 for 6 Rounds1 Hang Power Snatch (Hip)1 Hang Power Snatch (Above Knee)1 Low Hang Power Snatch (Below Knee) Power Snatch2-2-2-2-2

WOD 06.15.2022

June 14, 2022June 14, 2022

5 Rounds2:30 Each Round15 Box Jump Over 24/2010 V UpMax Rep Handstand Shoulder Tap-no rest between rounds-

WOD 06.13.2022

June 12, 2022

“Sam Said Run”3 Rounds32 Wall Balls 20/1432 American KB Swings 53/3510-20-30-40-50m Suicide Run

WOD 06.11.2022

June 10, 2022June 12, 2022

“FUN-ctional Fitness Day” (More Peeps, More Fun)Group A: Move as much weight as possibleGroup B: Accumulate as many Echo Bike Cals as possiblein 20:00 (switching biker every 2:00)-then-Group B: Brings weight backGroup A: More Cals than Group B before they bringthe weight back Losing Group does 15 Sync Burpees