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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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3 Rounds:30 Max Strict Pull ups1:00 Rest:30 Max Strict Chin Up1:00 Rest—“Pullin’ up With Ben”5:00 As Many Reps as possible660m RunMax Rep Pull Ups5:00 As Many Reps as possible660m RunMax Rep Chest to Bar Pull Ups5:00 As Many Reps as Possible660m RunMax Rep Muscle Ups

WOD 08.06.2022

August 5, 2022August 3, 2022

Partner WOD3 RoundsMax Rep Clean and Jerk 185/135vs200m Suitcase Carry (As Heavy As Possible)

WOD 08.05.2022

August 4, 2022August 3, 2022

Thruster (from floor)10:00 EMOM,2 Reps start light and increase weight each set—10 Rounds for Time7 Thrusters 95/655 Lateral Bar over Burpees30 Double Unders

WOD 08.04.2022

August 3, 2022August 3, 2022

Snatch10:00 EMOM1 Rep @ 70-80% *no higher than 80%—For Time25-20-15-10-5Power Snatch 75/55Wall Balls 20/14

WOD 08.03.2022

August 2, 2022August 2, 2022

3 Rounds500m Row400m Run30m/30m Single Arm Overhead KB Carry 53/35500m Row400m Run30m Sandbag Bearhug Carry1:00 Wall Sit

WOD 08.02.2022

August 1, 2022August 1, 2022

Strict PressEvery 2:00 for 8:002 Reps @ 80% x 2 Sets5 Reps @ 75%8 Reps @ 65%—Every Min on the Min for 12:00min 1: 5-7 Strict Handstand Push-Upsmin 2: 8 Burpee Pull-Upsmin 3: 10 Strict Knee to Elbowmin 4: 10 Push-Up Renegade Row 50/35#

WOD 08.01.2022

July 31, 2022July 31, 2022

Back SquatEvery 2:00 for 8:002 Reps @ 80% x 2 Sets5 Reps @ 75%8 Reps @ 65—4 Rounds (2:30work/ 2:30 rest)10 Dual DB Power Clean 50/3550ft Double DB Front Rack Lunge 50/35Max Rep Wall Walks

WOD 07.30.2022

July 29, 2022July 29, 2022

Partner WOD2 Rounds660m Sandbag RunvsAMRAP3 Toes 2 Bar6 Push Ups9 Air Squats

WOD 07.29.2022

July 28, 2022July 28, 2022

Take 12:00 to Establish 3RM Front Squat from the Floor — “Animal Kingdom”1:30 As many reps as possible/1:00 RestRound 1:9 Squat Cleans 135/95#, 61/43kg9 Bar Facing BurpeesMax Alt Devils Press 50/35#, 22.5/16kg Round 2:7 Squat Cleans 135/95#, 61/43kg7 Bar Facing BurpeesMax Alt Devils Press 50/35#, 22.5/16kg Round 3:5 Squat Cleans 135/95#, 61/43kg5 Bar Facing BurpeesMaxContinue reading WOD 07.29.2022

WOD 07.28.2022

July 27, 2022July 27, 2022

18:00 AMRAP20 V Ups10 Strict Pull Ups50ft Handstand Walk

WOD 07.27.2022

July 26, 2022July 26, 2022

Deadstop DeadliftEvery 3:00 for 15:00Set 1: 4 Reps @ 80%Set 2: 4 Reps @ 80%Set 3: 3 Reps @ 85%Set 4: 3 Reps @ 85%Set 5: Max Reps @ 85% —4 Rounds (1:30w/ 1:30r)10/8 Cal Echo bike15 Deadlifts 225/155Max Cal Echo Bike

WOD 07.26.2022

July 25, 2022July 25, 2022

For Time:150 Double Unders75 Wall Balls 20/141 Mile Run100 Double Unders50 Wall Balls 20/14800m Run50 Double Unders25 Wall Balls 20/14400m Run

WOD 07.25.2022

July 24, 2022

Every 90 sec, 9 Sets(3 Rounds)3 Reps @ 80%2 Reps @ 85%1 Rep @ 90% *if you are feeling good, let it ride and increase weight each set 12:00 EMOM (4 Sets)min 1: 3 Snatch Pulls @ 105% of Snatchmin 2: 15 Box Pike Handstand Push Upsmin 3: 25 Lying Plate Floor Press 45/35