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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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Every 2:30 for 5 Sets1 Hang Squat Snatch from Knee1 Hang Squat Snatch, 2″ from Floorstart at 60% of 1 Rep Snatch, increase each set not exceeding 75% of 1 rep max—“Maneater”8 Rounds8 Alternating DB Snatches 50/358 Box Jump 30/24

WOD 11.29.2023

November 28, 2023November 28, 2023

“I Can’t Go For That”Every 1:15 for 16 Sets5 Strict Shoulder Presses (from the Floor)Start at 50% and increase every other set

WOD 11.28.2023

November 27, 2023

Every 1:00 for 8 Sets (alternate between)5 Ring Rows (Chest under rings)3 :05 Negatives—“Delayed Reaction”Every 5:00 for 4 Rounds20/16 Cal Echo Bike75ft Walking Lunge 53/3530 Pull Ups

WOD 11.27.2023

November 26, 2023November 26, 2023

Every 2:30 for 6 Sets1 Squat CleanStart at 77% of 1 Rep Clean and Jerk, increase each set—“Room to Breathe”21-15-9Hang Squat Clean 95/65Toes 2 Bar

WOD 11.25.2023

November 24, 2023

“Protect Native Women”Partner WODP1: 5712m rowP2:1 Round67 Air Squats33 KB Swings 53/3510 Shoulder to Overhead 155/105 Switch everytime a round is completed. Workout is over when 5712m on the rower is completed

WOD 11.24.2023

November 24, 2023November 24, 2023

Hope you had a good Thanksgiving!9am Class Only TodayFree Family Fun Workout “Parliament” Partner WOD8:00 AMRAP4 Plate Ground to Overhead 45/354 Overhead Lunges4 Burpees-1:00 Rest8:00 AMRAP8 Plate Ground to Overhead 45/358 Overhead Lunges 45/358 Burpees 1 Person completes one round then switches with partner.

WOD 11.22.2023

November 21, 2023November 21, 2023

Thanksgiving Schedule Update: Wednesday No 6pm Class Thursday No Classes Friday 9am Only (Free Family Fun Day) Saturday Regular Degular 9am Every 2:30 for 5 Sets2 DeadliftsStarting at 75% of 1 Rep Max increase each setReset after each rep—“Give Up the Funk”4 Rounds2:00 Max Cal Echo Bike:30 Rest2:00 AMRAP10 Empty Bar Good Mornings10 Sit Ups:30Continue reading WOD 11.22.2023

WOD 11.21.2023

November 20, 2023

Every 2:00 for 7 Sets3 Push Pressesstart at 70% of 1 Rep max and increase each set—“P- Funk”10:00 AMRAPMax Rep Push UpsEvery minute starting at 1:003 Shuttle Runs

WOD 11.20.2023

November 19, 2023November 19, 2023

Every 2:30 for 6 Sets2 Back Squatsstarting at 75% of 1 Rep and increase each set—“Loose Booty”For Time100 Wall Balls50 Double Unders100 Jumping Alternating Lunges50 Double Unders100 Air Squats50 Double Unders

WOD 11.18.2023

November 17, 2023

7 Rounds (Each for time)7 KB Sumo Deadlift High Pull 53/355 Burpees4 cone Shuttle Run

WOD 11.17.2021

November 16, 2023

“The Rolling Stones”Every 2:00 for 10 Sets2 Hang Squat Snatches Start Light (around 35%) and increase each set, decrease load by 10% for any missed rep Reps do not need to be consecutive, Complete both within the first minute

WOD 11.16.2023

November 15, 2023November 15, 2023

Every 3:00 for 3 Sets10 Bench PressStarting at 65% of 1 Rep Max and increase by 5% each set—“Paint It Black”6 Rounds 2:00 work/ 2:00 Rest250m RowMax Rep Box Push Ups 20/24″

WOD 11.15.2023

November 14, 2023

4 Rounds:20 Plank Jacks-:10 Rest:20 Side Pillar Reach Through-:10 Rest:20 Side Pillar Reach Through-:10 Rest:20 Superman Hold-:10 Rest—“Gimme Shelter”18:00 AMRAP15 Box Jumps 24/2012 Push Presses 115/759 Toes to Bars

WOD 11.13.2023

November 12, 2023November 12, 2023

Every 2:00 for 5 Sets3 Tempo Strict Press (Fast Up, :03 down)Starting at 70% of 1 Rep Max and increasing—“No Use in Crying”4 Rounds50 Air Squats15 Ring Rows (Chest under rings)5 Wall Walks

WOD 11.11.2023

November 10, 2023

“Chad” Hero WOD1000 rucksack step-ups (45/35 lb) (20 in) If you plan on doing this Rx please arrive at 8:30 so that you will have enough time to complete this. Some of the scaling options1. Slick/Beginner // No rucksack. You pick the height of the step-ups, Parnters2. Standard/Intermediate // 30#/20# rucksack. You pick the height of theContinue reading WOD 11.11.2023