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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5 rounds24 box step ups 24/2012 toes to bar6 burpee broad jumps COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.25.2020

November 24, 2020November 24, 2020

Protect Native Women(for more information visit Iron.Roots.Athlete on Instagram) Opt 1: Partner (switch every time a round is completed)5712m rowvs67 air squats33 kettlebell swings 53/3510 shoulder to overheads 155/105 Opt 2: Solo on bike5712m on Echo BikeEvery 5712 seconds (9.5min) do 1 round of67 air squats33 kettlebell swings 53/3510 shoulder to overheads 155/105 Opt 3:5kContinue reading WOD 11.25.2020

wod 11.24.2020

November 23, 2020November 23, 2020

4 rounds for time20 hang power snatches 95/6550 double unders COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.23.2020

November 22, 2020November 22, 2020

2-2-2-2-2Deadlift Cash out:4min AMRAP8 deadlifts at 45% of heaviest set of 28 situps

WOD 11.21.2020

November 20, 2020November 20, 2020

Fight Gone Lateral3x (1min each movement)Lateral skiers 20/16″Russian Twists 20/14Plank shoulder tapsLateral Lunges 20/14Lateral ball throws 20/14Rest COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.20.2020

November 19, 2020November 19, 2020

50 thrusters 95/6510 bar facing burpees50 push presses 75/5510 bar facing burpees50 seated presses 45/3510 bar facing burpees50 push presses 75/5510 bar facing burpees50 thrusters 95/65 COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.19.2020

November 18, 2020November 18, 2020

50 Double Unders25 V-ups40 Double Unders20 V-ups30 Double Unders15 V-ups20 Double Unders10 V-ups10 Double Unders5 V-ups COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.18.2020

November 17, 2020November 17, 2020

2-2-2-2-2 Back squats Cash out: 2min AMRAPback squats at 60%of heaviest set

WOD 11.17.2020

November 16, 2020November 16, 2020

4:00 AMRAP5 Strict Pull Ups10 Push Ups-1:00 Rest-4:00 AMRAP10 Kipping Pull Ups5 Deficit Push Ups-1:00 Rest-4:00 AMRAP5 Chest 2 Bar Pull Ups5 Clapping Push 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, weatherContinue reading WOD 11.17.2020

WOD 11.15.2020

November 15, 2020November 15, 2020

Tabata BarbellDeadlift 185/135Hang Power Clean 135/95Front Squat 95/65Push Press 65/45*1min rest between movements* 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 11.14.2020

November 13, 2020November 13, 2020

Partner WOD (burpees done together)50 box jumps15 burpees100 wallballs 20/1415 burpees150 AKBS 53/3515 burpees100 wallballs 20/1415 burpees50 box jumps15 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 11.13.2020

November 12, 2020November 12, 2020

Elizabeth21-15-9Squat Cleans 135/95Ring Dips 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 11.12.2020

November 11, 2020November 11, 2020

EMOM for 13min5 Toes to bar + 7/5 Echo bike calories 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 11.11.2020

November 10, 2020November 10, 2020

14min AMRAP16 Landmine Twists 45/2516 Landmine Push Presses 45/2510 Burpees over bar 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 11.10.2020

November 9, 2020November 9, 2020

Death By DeadliftStarting with 50% 1rm (from CF Total)1 rep each minute increasing by 15/10lb each minute until you are unable to continue 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 11.9.2020

November 8, 2020November 8, 2020

2020 Election Results WOD4 rounds20 air squats & 20 jump squats46 double unders26 overhead plate walking lunges 35/1516 cleans 95/651 400m run (4 swing states2020 year of election46th prez26 states won16 MI electoral votes1st female VP) COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – thereContinue reading WOD 11.9.2020

WOD 11.7.2020

November 6, 2020November 5, 2020

150 Team DB Manmakers1 person working at a time while others hold DBs in front rack Every 5min run 200m as group 1 MM is1 push up1 row each side1 squat clean thruster COVID disc: Please register for class through Zen Planner so we can plan accordingly.(7 peep limit inside – there is still theContinue reading WOD 11.7.2020

WOD 11.6.2020

November 5, 2020November 5, 2020

1:00 OH plate flutter kicks 35/151:00 jumping lunges1:00 RKBS 53/352:00 OH plate flutter kicks 35/152:00 jumping lunges2:00 RKBS 53/351:00 OH plate flutter kicks 35/151:00 jumping lunges1:00 RKBS 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 ifContinue reading WOD 11.6.2020

WOD 11.5.2020

November 4, 2020November 4, 2020

Time Under Tension Thursday #TUT 3-3-3-3-33 second pause back squats Cash out:3x:20 Back Rack holds 125% 1rmfrom Crossfit Total 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 11.4.2020

November 3, 2020November 3, 2020

30-20-10Pull-upsPush-upsEcho 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)