COVID GUIDELINES

Following Michigan’s Executive Orders, we will only offer open gym times, masks are mandatory for everyone and we require everyone to clean their equipment and wash your hand on entry and exit. Thanks for staying safe and healthy.

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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

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WOD 01.18.2021

January 17, 2021January 17, 2021

7min AMRAP5 box jumps 30/243 power cleans 225/155 COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

WOD 01.16.2021

January 15, 2021January 15, 2021

30-20-10burpeesalternating pistols We return to normal class times on Monday! COVID disc: Classes are 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 01.15.2021

January 14, 2021January 14, 2021

T(abata)GIFPlate deadlifts 55/35Lying OH plate presses 55/35Plate Russian twists 55/35Plate bent over rows 55/35 Version 2:KB Deadlift 53/35Seated Medball Press 20/14Russian Twist w/ MedballRing Row COVID disc: Classes are 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 01.14.2021

January 13, 2021January 13, 2021

5×1 hang squat clean1 squat clean1 front squat COVID disc: Classes are 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 01.12.2021

January 11, 2021January 11, 2021

For time:1000m row50 push presses 65/4530 toes to bar COVID disc: Classes are 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 01.09.2021

January 8, 2021January 8, 2021

10-9-8-7-6-5-4-3-2-1Power snatches 95/65Bar facing burpees COVID disc: Classes are 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 01.08.2021

January 7, 2021January 7, 2021

3×30 back squats 135/9530 Echo bike calories COVID disc: Classes are 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 01.07.2021

January 6, 2021January 6, 2021

5min AMRAP50 single unders14 laying toe touches10 push ups-1min rest-5min AMRAP25 double unders12 hollow to tucks8 true push ups-1min rest-5min AMRAP5 triple unders10 v-ups6 clapping push ups COVID disc: Classes are 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 planContinue reading WOD 01.07.2021

WOD 01.06.2021

January 5, 2021January 5, 2021

Fran21-15-9Thrusters 95/65pull-ups COVID disc: Classes are 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 01.05.2021

January 4, 2021January 6, 2021

FGB style3 rounds, 1:00 each movementCandlesticksDB push presses (pick weight)Box jumps 24/20″Sit upsBurpeesRest COVID disc: Classes are 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 01.04.2021

January 3, 2021January 3, 2021

Deadlifts10-8-6-4-2-4-6-8-10 COVID disc: Classes are 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 01.02.2021

January 1, 2021January 6, 2021

15min AMRAP12 Dumbbell snatches 50/3510 Push-ups8 Jingle Jangles COVID disc: Classes are 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 12.31.2020

December 30, 2020December 30, 2020

BUY IN: Dubcember retest!1min max rep double unders.Compare to the beginning of the month. A Kwanzaa Celebration WOD 7 rounds12 burpees26 air squats1 Squat clean 135/951 Cluster 135/95 WE ARE CLOSED FRIDAY, JAN 1st and back to regular open gym hours Saturday, Jan 2nd. Monday Dec 28th – Thursday, Dec 31st our open gym hoursContinue reading WOD 12.31.2020

WOD 12.30.2020

December 29, 2020December 29, 2020

10min AMRAP5 pull-ups10 lunges10 pull-ups20 lunges15 pullups30 lunges20 pull-ups40 lunges25 pull-ups50 lunges Monday Dec 28th – Thursday, Dec 31st our open gym hours will be from 6:30am-9:30am only. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 12.29.2020

December 28, 2020December 28, 2020

50-40-30-20-10Alt. Single Arm Russian Swings 53/35Sit-upsGrappling Shoot Throughs Monday Dec 28th – Thursday, Dec 31st our open gym hours will be from 6:30am-9:30am only. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 12.28.2020

December 27, 2020December 27, 2020

Crossfit Open 19.115min AMRAP19 wallballs 20/1419cal row OR 14cal Echo Bike Monday Dec 28th – Thursday, Dec 31st our open gym hours will be from 6:30am-9:30am only. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 12.24.2020

December 23, 2020December 23, 2020

Carol of the (bar)bells4x25 power cleans25 back squats25 push press25 OHS(R1 135/95, R2 95/65, R3 75/55, R4 45/35) HOLIDAY HOURS: Thursday 24th 5:30am-10:30am only. Closed Friday 25th and Saturday 26th. 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 PlannerContinue reading WOD 12.24.2020

WOD 12.23.2020

December 22, 2020December 22, 2020

Tabata TwednesdayLateral skiers 20/16″Ring RowsKB front rack lunges 53/35V-ups HOLIDAY HOURS: Thursday 24th 5:30am-10:30am only. Closed Friday 25th and Saturday 26th. 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 12.22.2020

December 21, 2020December 21, 2020

“Chief Cindy”5 3min AMRAPs3 pull-ups6 push-ups9 air squats1 min rest between AMRAPs HOLIDAY HOURS: Thursday 24th 5:30am-10:30am only. Closed Friday 25th and Saturday 26th. 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 12.21.2020

December 20, 2020December 20, 2020

Power snatches3-3-3-3-3 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.