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 07.24.2021

July 23, 2021

“Holleyman”30 Rounds For Time5 Wall Ball Shots (20/14 lb)3 Handstand Push-Ups1 Power Clean (225/155 lb) 1 Wall Walk for 3 Handstand Push Ups Can be split with a partner

WOD 07.23.2021

July 22, 2021July 22, 2021

1 Mile Run-then-7 Rounds10 Alternating DB Devils Press 50/3510 Pull Ups-then-1 Mile Run

WOD 07.22.2021

July 21, 2021July 22, 2021

Sumo Deadlift3-3-3-3-3 (start light and work up to 70% of 1 Rep Max Deadlift for your last set) Deadlift2 Sets of 2 Reps at 85% 1 Rep Max5 Sets of 2 Reps at 90% 1 Rep Max

WOD 07.21.2021

July 20, 2021July 20, 2021

5 Rounds (2:30 each round)100 Run50 Double UnderMax Push Up-:30 Rest-

WOD 07.20.2021

July 19, 2021July 19, 2021

7 Rounds7 Ring Rows14 KB Snatches 53/357 Burpee Box Over 24/20 *can use hands to get over box

WOD 07.19.2021

July 19, 2021July 19, 2021

12:00 to Find a 3 Rep Max Back Squat-2:00 rest-6:00 AMRAP10 Goblet Squats6 10m Shuttle Run (10m = 1 rep)-2:00 rest-2:00 Max Back Squats at 50% of 3 Rep Max

WOD 07.17.2021

July 16, 2021July 16, 2021

For Time:200m Run50 KB Goblet Walking Lunge 53/35400m Run50 Toes to Bar660m Run50 KB Goblet Walking Lunge 53/35800m Run 25:00 Time Cap

12:00 AMRAP10 Grappling Shoot Throughs3 Strict Handstand Push Ups20 Grappling Shoot Throughs6 Strict Handstand Push Ups30 Grappling Shoot Throughs9 Strict Handstand Push ups40 Grappling Shoot Throughs12 Strict Handstand Push Ups… Continue adding 3 Handstand Push ups each round until 12:00 are completed

WOD 07.15.2021

July 14, 2021July 15, 2021

“Fight Gone Badder”3 Rounds1:00 at each stationWall Balls 20/14Sumo Deadlift High Pull 75/55Box Jump 20″Push Press 75/55Echo Bike CalRest

WOD 07.14.2021

July 13, 2021July 13, 2021

“Chrissy’s Power Tower of Birthday Cleans”5:00 to Complete400m Run15 Power Cleans 95\65 (approx 35% of 1 rep max or light weight)(add 2:00)400m Run15 Power Cleans 135/95 (50% of 1 Rep Max or med/light)(Add 2:00)200m Run10 Power Cleans 185/135 (70% of 1 Rep Max or med/heavy)(Add 2:00)200m Run6 Power Cleans 225/155 (85% of 1 Rep orContinue reading WOD 07.14.2021

WOD 07.13.2021

July 12, 2021July 13, 2021

Buy In: Cone Agility Drills 7 Rounds 1:30 for Max Reps20 Medball Russian Twist 20 Jumping Lunges Max Rep Lateral Shuffles-:30 rest-

WOD 07.12.2021

July 11, 2021July 11, 2021

15:00 AMRAP20 KB Swing 53/3510 Chest to Bar Pull Ups20 Sit Ups10 Chest 2 Bar Pull Ups Beer League Friday at 7:30! Sign up on the list on the fridge and let us know you’ll be there.

WOD 07.10.2021

July 9, 2021July 9, 2021

Every 3:00 for 21:0010 Burpees20 Medball Cleans 20/1410 10m Shuttle Run (every 10m = 1 rep) Record the time it takes to complete each round Goal: Finish each round in 2:00 or faster

WOD 07.09.2021

July 8, 2021July 8, 2021

4:00 to perform400m RunMax Rep Hang Power Snatches 95/65-then-4:00 to perform400m RunMax Rep Power Snatches 115/75-then-4:00 to perform400m RunMax Squat Snatches 135/95

WOD 07.08.2021

July 7, 2021July 7, 2021

4 Rounds(1:00 Each Movement)Push UpsSit UpsPush Press 95/65V Ups

WOD 07.07.2021

July 6, 2021July 7, 2021

“Grippy”5 Rounds30 Double Unders25 Jump SquatsDeadhang Deadhang = time to complete double Unders and jump squats

WOD 07.06.2021

July 5, 2021July 5, 2021

Deadlift2 Sets of 3 Reps at 80% of 1 Rep Max5 Sets of 3 Reps at 85% of 1 Rep Max Deficit Deadlifts (Feet on 35# Plate)5 sets of 3 Reps at 55% of 1 Rep Max

WOD 07.05.2021

July 4, 2021July 5, 2021

9am Class Only! “The Liberator”17 Sandbag Curls100m Run w/Sandbag100 Sandbag Squats200m Run w/ Sandbag80 Sandbag Shoulder to Overhead300m Run w/Sandbag60 Sandbag Step Ups400m Run w/Sandbag40 Sandbag Thrusters660m Run w/Sandbag20 Sit Ups w/Sandbag800m Run w/ Sandbag76 Sandbag Curls 3 Burpees if Bag touches the ground *Partner Optional

WOD 07.03.2021

July 2, 2021

“COMMONS” at HCS-Partner WOD-30 Rounds4 Wall Ball Two for 1s7 Sumo deadlift high pulls 53/35AMRAP Echo Bike Cals 1 person working on bike cals at all times. Switch after partner finishes 3 rounds. Score is total bike cals and time to finish 30 rounds.

WOD 07.02.2021

July 1, 2021July 1, 2021

660m Run-then-4 Rounds20 Landmine Single Arm Push Press (45/35 added to bar)20 Lying Toe Touches20 Landmine Single Arm Row (45/35)20 Seated Knee Tucks-then-660m Run