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What’s at HCS

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Getting Started

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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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Every 2:00 for 8:005 Bench Press @ 80% for all sets10 Bent Over Barbell Rows @ light/moderate load —“The Shawshank Redemption”14:00 AMRAP14 Toe to Bar14 Single DB Box Step Up 50/35#14 SA DB Hang Clean and Jerk 50/35#

WOD 01.26.2023

January 25, 2023January 26, 2023

Pause Back Squat (1sec) + Back SquatEvery 2:00 for 8:00, 4 Sets1+2, @ 83%+—“Dufresne”5 Rounds for Time30 Wall Balls30 KB Sumo Deadlift High Pull 53/3530 Air Squats

WOD 01.25.2023

January 24, 2023

“Hadley”3 Rounds4:00 AMRAP3 Wall Walks30 Double Unders1:00 Rest4:00 AMRAP8/6 Cal Echo Bike6 Box Jumps 30/241:00 Rest

WOD 01.24.2023

January 23, 2023January 23, 2023

“Bogs”Every 15:00 x 2 Sets40/32 Cal Row30 Hang Power Cleans 135/95#20 Bar Muscle-Ups30 Burpees40/32 Cal Row

WOD 01.23.2023

January 22, 2023

Hang Squat Snatch + Touch and Go Squat Snatch10:00 EMOM1+1 @ 72%+, increasing by feel.—“Snooze”5 Rounds for Time10 Power Snatch 75/55#50 Double Unders10 Overhead Squats 75/55#

WOD 01.20.2023

January 19, 2023

Handstand Push Up Strength and skill Work—“Grease”10:00 AMRAP8 Strict Handstand Push-Ups6/6 Single Arm DB Snatch 50/35#14 Single Arm Overhead Walking Lunge 50/35# (7/7)

WOD 01.19.2023

January 18, 2023January 18, 2023

“Sandy”Every 10:00 for 30:001000/850m Row50/35 Cal Echo Bike125 Double Unders or 400m run

WOD 01.18.2023

January 17, 2023January 18, 2023

Every 3:00 for 15:005 Bench Press @ 80%+20 Banded Pull Downs immediately after each set—“J. Getzoff Alone at a Drive-in Movie” Jenna’s Birthday WOD8:00 AMRAP1 Power Clean @80% of 1 Rep Power Clean5 Pull-Ups10 V Ups *add 1 Clean each round

WOD 01.17.2023

January 16, 2023

Every 3:00 for 12:004 Sets, 3 Front Squat +5 Back Squats@ 80% of Front Squat across all sets —“Cha-Cha”Every 1:15 x 6 SetsThrustersSet 1: 18 RepsSet 2: 15 RepsSet 3: 12 RepsSet 4: 9 RepsSet 5: 6 RepsSet 6: 3 Reps*Sets must be unbrokenScore is the total weight lifted over the course of the 6Continue reading WOD 01.17.2023

WOD 01.16.2023

January 15, 2023January 15, 2023

Power SnatchEvery :90 x 10 Sets2 Power Snatch, building from 60% to 2RM for the Day (not Touch and Go) “Doody”12:00 EMOMmin 1: 5 Power Snatch @ 75-80% of Abovemin 2: 12 Lateral Burpees over Barmin 3: 15 Toe to Bar

WOD 01.14.2022

January 13, 2023January 9, 2023

Partner WOD2 Rounds100 Sit Ups50 Dual DB Thrusters 50s/35s100 Lying Toe Touches50 Devils Presses 50s/35s 1 Person works for 1:00 while other rests. Switch every minute.

WOD 01.13.2022

January 12, 2023January 15, 2023

No 6pm Class this evening “The Fast and The Furious”4 Rounds5:00 each round50/40 Cal Row25 Medball V UpsMax Rep Renegade Row + Push Up-2:00 Rest-

WOD 01.12.2023

January 11, 2023January 13, 2023

Every :90, 6 Sets3 Overhead Squats, starting @ 70%build to a 3RM for the Day—“Dom”18:00 AMRAP30 Double Unders12 Overhead Squats 95/6512 Chest to Bar Pull-Ups

WOD 01.11.2023

January 10, 2023January 13, 2023

On a 20:00 Clock to CompletePause Back Squat (1sec) + Back Squat4 Sets2+2, @ 80%+R: 2:30 b/s directly into.. Front Rack Reverse Lunges3 Sets x 20 Alt Reps @ 55% of Front Squat 1RM—“Letty”30/22 Cal Echo Bike50 American KBS 53/35#30 Toe to Bar

WOD 01.09.2023

January 9, 2023January 13, 2023

“Power Clean + Push Jerk12:00 EMOMMin 1-22 reps @ 65%Min 3-42 reps @ 70%Min 5-61 rep @ 75%Min 7-81 rep @ 80%Min 9-121 rep @ 85-90%”—“Bilkins”8:00 AMRAP3-6-9-12-15…Burpee Box Jump Overs 24/20′After Each Set perform*3 Power Clean and Push Jerk 155/105

WOD 01.09.2022

January 8, 2023January 8, 2023

Every :90 for 6 Sets3 Bench Press at 80% of 1 RM—“Sgt. Tanner”Every 1:30 until failure40 Double Unders10 Wall Balls 20/14#*add 2 Wall Balls Every Round*if you make it to round 10, its an AMRAP of Wall Balls*score = Rounds completed plus partial reps in the next round

WOD 01.07.2022

January 7, 2023January 6, 2023

In Teams of 3For time:Buy in: 90 Cal Echo Bike—3 Rounds30 Power Snatch 135/95,30 Burpee Box Jump Overs 24/20″—Cash-Out: 90 Cal Echo Bike

WOD 01.06.2022

January 5, 2023January 5, 2023

Hang Squat Clean + Touch n Go Power Clean + Split JerkEvery 2:00 for 12:001+1+2, 3 Sets1+1+1, 3 SetsWeights start @ 65% of Clean and Jerk, increase by feel today to something heavy —“The Little Mermaid”3 Rounds1:00 Each MovementWall WalksThrusters 95/65#Toe to Bar Goal:15 Wall Walks60 Thrusters60 Toes To Bar

WOD 01.04.2023

January 3, 2023

Every 3:00 for 12:00 3 Front Squat + 6 Back Squat @ 75% of Front Squat 1 Rep “Scuttle”For Time , Partitioned anyway you choose55 Deadlift55 Box Jumps 24/20”*Deadlift Load18 Reps @ 185/13515 Reps @ 225/15512 Reps @ 275/1859 Reps @ 315/205

WOD 01.03.2022

January 2, 2023January 2, 2023

15:00 to CompleteBench Press5-5-4-4-3starting at 70% of 1RM and increase by feel 20 Banded Tricep Extensions between each set—“Grimsby”1:00 AMRAP9/7 Cal Echo Bike-Max Bar Facing Burpees1:00 Rest b/sContinue until 75 Burpees