Back to Group Classes

We are Back to providing group classes (with open gym options) and many more things to come! Check out our schedule or click get started if you are interested in learning more.

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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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50 Overhead Plate Lunges 45/3550 Sit Ups25 Box Jumps25 Ring Rows15 Wall Walks with Push Up25 Ring Rows25 Box Jumps50 Sit Ups50 Overhead Plate Lunges 45/35 No Time CapNote: Ring Row Rx start position = Chest directly under rings

WOD 03.02.2021

March 1, 2021March 1, 2021

Back Squat3-3-3-3-3 Cash Out:2 Sests of 10 Backsquats at 65% of 3 Rep Max

WOD 03.01.2021

February 28, 2021February 28, 2021

“DT”5 Rounds12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Shoulder to Overhead 155/105

WOD 02.27.2021

February 26, 2021February 26, 2021

Partner Workout(1 person complets the movement before switching) 16:00 AMRAP15 KB swings10 Medball V Ups10 Cal Echo Bike

WOD 02.26.2021

February 25, 2021February 25, 2021

12:00 AMRAP2 Front Squat 155/10530 Double Unders4 Front Squat 155/10530 Double Unders6 Front Squat30 Double Undersetc… Front Squats increase by 2 every round

WOD 02.25.2021

February 24, 2021February 26, 2021

Every Min On the Min for 16:00 Odd Minutes: 3 Hang Power Cleans Increasing weight each succesful round. Decrease weight if a clean is missed. Start at a moderate weight. Even Minutes: :30 Hollow Body Flutter Kick

WOD 02.24.2021

February 23, 2021February 23, 2021

Push Press3-3-3-3-3 Split Jerk2-2-2-2-2 Cash Out2 Sets of the following Complex:7 Strict Press7 Push Press3 Split Jerks (Done with an empty bar, reinforce technique)

WOD 02.23.2021

February 22, 2021February 22, 2021

7 Rounds (Each for Time)8 DB Snatches 50/357 Burpee Box Overs 24/208 Shuttle Runs-rest-

WOD 02.22.2021

February 21, 2021February 21, 2021

5 Rounds10 Chest to Bar Pull Ups20 Push Up30 Goblet Squat 53/35 Time Cap is 20:00Goal is to get as close to rx as possible, resting when necessary.

WOD 02.20.2021

February 19, 2021February 19, 2021

Partner WOD18:00 AMRAPPartner 1:5 Power Cleans 135/9510 Front Rack Lunges 135/955 Shoulder to Overhead Partner 2:Plank Hold (Elbow or Hands)(15 Syncronized Jumping Jacks for every break in Plank, coach determines what a break is) Switch after 1 person completes a round on the barbell.

WOD 02.19.2021

February 18, 2021February 18, 2021

Buy In:8:00 of Alternating Turkish Get Ups 50-40-30-20-10American KB Swings 53/35Double Unders

February 17, 2021February 17, 2021

500m Row3 Rounds of15 Burpee Pull Up (Bar above reach)30 Wall Balls 20/14-then-500m Row Each heat starts 4:00 apart

WOD 02.17.2021

February 16, 2021February 16, 2021

Every Min on the Min for 12:005 Ring Dips8 V Ups12 Jump Squats Goal: Finish each round with around :10 or more of rest. If you run out of time, scale the numbers back by 2 reps or modify a movement

WOD 02.16.2021

February 15, 2021February 15, 2021

Deadlift5-5-5-5-5 :03 Pause Deadlift (Pause at Knee)3×5@ 65% of 5 Rep Max

WOD 02.15.2021

February 14, 2021February 14, 2021

Every Minute on the Minute for 7:003 Hang Power Snatches (light to moderate weight) 30-20-10Hang Power Snatch 45/35Back Rack Push Presses 45/35Back Squats 45/35 Today’s Focus: Keep your eyes forward and stay consistent. COVID disc: Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

WOD 02/13/2021

February 12, 2021February 12, 2021

Allyson Felix4 rounds12 sumo deadlifts 135/9526 medball bearhug squats 20/1412 sumo deadlifts26 medball bearhug stepback lunges400m row For more information on Allyson Felix and this WOD, visit Iron.Roots.Athlete on Instagram https://www.instagram.com/p/CK6xfUggxAx/ COVID disc: Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.