Continue reading “What’s at HCS”
Before jumping into what CrossFit is, I would like to congratulate you for taking interest in your personal wellness.
Continue reading “Getting Started”
If you need a short, simple and intense cardio workout, Cycle Blitz is for you.
Continue reading “Cycle Blitz”
Kids Class on Saturday at 9am. Ages 5-15
continue ReadingBack Squat3-3-3-3-3-3-3 Cash Out::03 Pause Back Squat3 Sets of 5 Reps at 50% of 3 Rep 25 Air Squat immediately following Pause Squats
4 Rounds50 Wall Ball Push Press40 Sit Ups30 Plank Shoulder Taps20 Russian Twists10 Double Push Up Burpees
7 Rounds5 Power Snatches 135/9510 Pull Ups
13:00 AMRAPAscending Ladder by 10’s of unbroken Double Unders 10 Push Presses 135/95*Push Presses after each set of Double Unders
100m Medball Walking lunge1:00 Handstand Hold100m Medball Walking Lunge50 Russian KB Swings1:00 Handstand Hold100m Medball Walking Lunge50 Russian KB Swings50 Medball Jumps Squats1:00 Handstand Hold
Every :60 for 15:001 3-position Squat Clean (High, Low, Floor) increase weight each set, hands stay on the bar
Every Min On the Minute for 14 Minutes:Even Minutes:10 Goblet Squats 53/3510 Jingle Jangles Odd Minutes:10 Burpees10 Jingle Jangles
Small Business Saturday!!!We have free Cycle Blitz Classes today: 8am, 9am, 10am and 11am.Free CrossFit Classes: 8am and 10amAnd a some special discounts Bring in your family and friends and get them moving around! Workout 6 Rounds10 Sit Ups20 Air Squats-then-4 Rounds10 V Ups20 KB Flip Squats-then-2 Rounds10 Medball Sit Up Toss20 Weighted Pistols
10am Class Only! “Lindsay’s Leftover Special” Partner WOD 18:00 AMRAPAthlete A: Top of Deadlift HoldAthlete B:10 Lateral Hops over Dumbell10 Dumbbell Snatches 50/3510 Single Arm Overhead DB Lunges
No Classes Today! Friday 10am only! Small Business Saturday! DEALS! Free Cycle Blitz at 8, 9, 10 and 11am.
3 Sets of Each (rest as needed between sets) 30 Banded Tricep Extensions immediately into 30 Dumbbell Curls (Both arms) 12 Step Back Lunges w/ KB (Right Leg), immediately into 12 Single Leg Deadlifts 53/35 (Right)12 Step Back Lunges w/ KB (Left), immediately into 12 Single Leg Deadlifts 53/35 (Left) 15 Hollow Rocks immediatley intoContinue reading WOD 11.27.2019
3 Rounds (each for time)500m Row50 Alternating KB Swings 53/3540 Grappling Shoot Throughs30 Ring Rows 20 Box Jumps10 DB Squat Cleans 50/35
14:00 AMRAP10 Toes to bar50 Double Unders5 Power Clean 185/125
“McClain”Partner Workout5 Rounds46 Wall Balls16 Pull Ups12 Thrusters 95/65-and-239 Cal Echo Bike One Athlete works on the 5 RoundsOne Athlete works on the caloriesSwitch every 2:00Once the calories or rounds are finished, the athlete can help finish the remaining part of the workout This workout is dedicated to Detroit Police Officer Rasheen McClain (46), whoContinue reading Hero WOD 11.23.2019
5:00 AMRAP7 Deadlifts 155/10510 True Push ups1:00 Rest 5:00 AMRAP7 Deadlifts 185/13510 Clapping Push ups1:00 Rest 5:00 AMRAP7 Deadlifts 225/15510 Push Ups
Buy In: Freestanding Handstand Hold Practice for 10:00 5 Rounds20 Alternating DB Snatches 50/3520 Sit Ups1:00 Handstand Hold
Front Squat10-10-8-8-6-6-4-4-2-2
10 Rounds 1:00 Work/ 1:00 Rest 5 Sandbag Bear hug Squats (as heavy as possible)100ft Sandbag Bear hug CarryMax 50ft Shuttle Runs
10 Rounds5 Strict Chest 2 Bar Pull Ups10 Burpees5 Power Clean and Jerks 155/105
-Partner WOD-14:00 AMRAPAscending Ladder by 3 (3,6,9,12…)Bupree Pull UpGoblet Squat 53/35V Up Partner A: 3 Burpee Pull Ups, Partner B: 3 Goblet Squats, Partner A: 3 V Ups, Partner B: 6 Burpee Pull Ups…
