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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 06.02.2023

June 1, 2023June 1, 2023

“Hot Shots 19”6 Rounds For Time30 Air Squats19 Power Cleans 135/957 Strict Pull-Ups400 meter Run

“Larry”For Time21-18-15-12-9-6-3 reps of:Front Squats (115/75 lb)Bar Facing Burpees200 meter Sandbag Carry U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST MarineContinue reading WOD 06.01.2023

WOD 05.31.2023

May 30, 2023May 30, 2023

“Morrison”50-40-30-20-10Wall Balls 20/14Box Jumps 24/20KB Swings 53/35

WOD 05.30.2023

May 29, 2023

Hero Week! “DT” 5 Rounds12 Deadlift 155/1059 Hang power clean 155/1056 Push jerk 155/105

WOD 05.29.2023

May 28, 2023

9am Class Only! “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph”Continue reading WOD 05.29.2023

WOD 05.27.2023

May 26, 2023

“Fern, [Censored] [Censored] with a deep [Censored]” Birthday WODPartner WOD20:00 AMRAP20 Thrusters 45/3530 Lateral Skiers over box20 V UpsvsMax Cal Echo Bike Switch after 1 person completes a full round.

WOD 05.26.2023

May 25, 2023May 25, 2023

Snatch ComplexEvery 1:30 for 6 Sets1 Power Snatch+ Hang Squat Snatch + 1 Overhead SquatStarting at 60% of 1 Rep Power Snatch, do not exceed 75% —“Gorillaz”15:00 AMRAP3 Bar Muscle-Ups6 Hang Squat Snatch 75/5512 Lateral Bar over Burpees

WOD 05.25.2023

May 24, 2023May 24, 2023

Every 1:30 for 6 Sets5 Deadlifts @65% of 1 Rep Max—“Feel Good Inc”For Time:21-15-9Deadlifts 225/155lb 30 Wall Balls Between each set

WOD 05.24.2023

May 23, 2023May 23, 2023

“Dirty Harry”2 Rounds6:00 to complete800m RunMax Rep Step Ups 24/20-2:00 Rest-6:00 to complete1000m RowMax Rep Double Unders

WOD 05.23.2023

May 22, 2023May 22, 2023

“Clint Eastwood”Tempo Back Squat (21×1 Tempo)Every 2:30 for 7:30 (3 Sets)8 Reps55-65% of Back Squat 1 Rep Max—CF Benchmark Workout“Helen”3 Rounds400m Run21 American KB Swings 53/3512 Pull Ups

WOD 05.22.2023

May 21, 2023

Every 2:00 minutes, 6 SetsPower Clean + 2 Front Squats + 1 Thrusterstarting @ 70% of 1 rep max Thruster and increase each set—“Ascension”7 Rounds for Time7 Power Cleans7 Thrusters7 Lateral Burpees over BarLoad: 95/65lb

WOD 05.20.2023

May 19, 2023

Partner Workout6 Rounds400m Run (split between partners)30 Synchronized Jump Squats

WOD 05.19.2023

May 18, 2023May 18, 2023

Take 18:00 minutes to Work up to a 1RM Deadlift—“Little Richard”10:00 AMRAP9 Push Ups6 Deadlifts 115/753 Front Squats 115/75

WOD 05.18.2023

May 17, 2023May 17, 2023

Shoulder to Overhead Strength10 minute EMOM:1 Power Clean + 1 Push Press + 2 Jerks @ 80% of Clean and Jerk Max, Increase every other round—“Tutti Frutti”4 Rounds2:00 AMRAP100m RunMax Clean and Jerks in Remaining Time:Round1: 95/65lbR 2: 115/75lbR 3: 135/95lb,R 4: 155/105lb,Rest 1:00 minute between sets

WOD 05.17.2023

May 16, 2023May 16, 2023

Every 1:00 for 8 Sets2 Weighted Pull Ups (use a medball, or DB between feet)(Scale to: 3 Strict Pull Ups, 3 Negatives or 6 Banded Lat Pull Downs)—“Long Tall Sally”On 25:00 ClockFor Time:1 Mile Run– With Remaining Time-AMRAP10 Pull Ups10 Step Ups 30/24″

WOD 05.16.2023

May 15, 2023May 15, 2023

18:00 to find a 3 Rep Max Back Squat—“Whole Lotta Shakin Going On”For Time:400m Run20 Back Squats @ 60% of 3 Rep400m Run

WOD 05.15.2023

May 14, 2023May 14, 2023

Tabata 8 Rounds (:20work/ :10rest)Alternate each round betweenHanging L-SitRing Top Support Hold—“Ooh! My Soul”Every 15:00 minutes, 2 Sets, Complete the following:40 V-Ups30 American Kettlebell Swings 53/3520 Burpees to Bar15 Toes to Bar20 Burpees to Bar30 American Kettlebell Swings 53/3540 V-Ups

WOD 05.13.2023

May 12, 2023May 9, 2023

“Fern’s Balls of Fury” (Not Fern’s Birthday)660m Medball Run60 Wall Ball Push Press 20/1460 Medball Lunges60 Medball Deadlifts400m Medball Run40 Wall Ball Push Press40 Medball Lunges40 Medball Deadlifts200m Medball Run20 Wall Ball Push Press20 Medball Lunges20 Medball Deadlifts660m Medball Run

WOD 05.12.2023

May 11, 2023May 9, 2023

“Queen”4 Rounds for Time200m Run10 Pull-Ups15 Push-Ups40 Air Squats15 Push-Ups10 Pull-Ups200m RunRest 2:00 minutes between intervals

WOD 05.11.2023

May 10, 2023May 9, 2023

“Bohemian Rhapsody”800m Run5 Rounds5 Front Squats 225/155 or 80% of 1 Rep Squat Clean50 Double Unders800m Run