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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

THESE CLASSES ARE NOT AVAILABLE BECAUSE OF COVID 19. THEY WILL BE BACK SOON. Check our Instagram for updates

If you need a short, simple and intense cardio workout, Cycle Blitz is for you.

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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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WOD 06.21.2021

June 20, 2021June 21, 2021

4 Rounds (3:00 each round)400m RunMax Rep Shoulder to Overhead1:30 Rest Round 1: 95/65Round 2: 135/95Round 3: 155/105Round 4: 185/135 (Rain Modification)1000m Echo Bike for Run

“JUNETEENTH” HAPPY JUNETEENTH!!!!6 rounds for time of:19 Double Push Up Burpees18 Pull-ups65 Jumping Alternating LungesRun 400m Sub Pull Ups for Dumbbell Renegade Rows Left arm + Right arm = 1 Rep, or Ring Rows or Jumping Pull Ups. This is a long workout. We decided to make sure there is enough time to honor thisContinue reading WOD 06.19.2021

WOD 06.18.2021

June 17, 2021June 18, 2021

Every Min on the Min for 16:00Even:14 Alternating 1 Arm Russian KB Swing 53/35Max Rep Sit UpsODD:14 Box Jumps 30/24Max Rep Pistols

WOD 06.17.2021

June 16, 2021June 16, 2021

3 Position Power Snatch (Light weight)4 Sets, slightly increase weight each set Power Snatch2-2-2-2-2

WOD 06.16.2021

June 15, 2021

16:00 AMRAP with Partner100m Farmers CarryVsAMRAP (Until partner returns)10 Deficit Push Ups10 Ring Rows

WOD 06.15.2021

June 14, 2021June 14, 2021

5 Rounds12 Thrusters 95/6512 Overhead Lunges 95/65100m Sprint-Rest 1:30- Goal is to sprint each round. Increase rest if necessary

WOD 06.14.2021

June 13, 2021June 13, 2021

“Nasty Girls”3 Rounds50 Air Squats7 Muscle Ups10 Hang Power Cleans 135/95 Scale for Muscle Ups: Jumping Muscle ups-> Banded PVC or Banded Ring Muscle Ups

WOD 06.12.2021

June 11, 2021June 11, 2021

50 Air Squats50 Lunges50 Sit Ups50 Step Ups15 Wall Walks50 BearHug Medball Squats50 Medball Overhead Lunges50 Medball Sit Ups50 Step Ups w/ Medball15 Wall Walks

WOD 06.11.2021

June 10, 2021June 10, 2021

5 Rounds(2:00 Each Round)100m Run10 Push Presses 115/75Max Rep Chest to Bar Pull Ups-:30 rest-

WOD 06.10.2021

June 9, 2021June 9, 2021

“Cardioooooo”1 Mile Bike800m Run1000m Row200 Double Unders Can be done in any order

WOD 06.09.2021

June 8, 2021June 8, 2021

Deadlift5-5-3-3-3-1-1-1-1-1

WOD 06.08.2021

June 7, 2021June 7, 2021

1-2-3-4-5-6-7-8-9-10Front Squat, 185/125Burpee Box Jumps 10:00 Time Cap

WOD 06.07.2021

June 6, 2021June 7, 2021

4 Rounds30 KB Swings 53/3510 V Ups10 Ring Dips10 V Ups

WOD 06.05.2021

June 4, 2021June 4, 2021

“Kerrie”10 Rounds100m Sprint5 Burpees 20 Sit-ups 15 Push-ups100m Sprint Rest 2:00 (Class will be resting 1:00 to complete this within the allotted time frame) (30:00 Soft Time Cap, complete if you finished 7 or more rounds) Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of theContinue reading WOD 06.05.2021

WOD 06.04.2021

June 3, 2021June 3, 2021

“Hot Shots 19”6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter Run On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

WOD 06.03.2021

June 2, 2021June 3, 2021

“Marston”20:00 AMRAP1 Deadlift, 405/285 lbs10 Toes-to-bars15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by hisContinue reading WOD 06.03.2021

WOD 06.02.2021

June 1, 2021June 1, 2021

“Jenny”20:00 AMRAP20 Overhead Squats 45/3520 Back Squats 45/35400m Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. MorenoContinue reading WOD 06.02.2021

WOD 06.01.2021

May 31, 2021June 1, 2021

“DT” 5 Rounds12 Deadlift 155/1059 Hang power clean 155/1056 Push jerk 155/105 No Time Cap In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD 05.31.2021

May 30, 2021May 30, 2021

Attention: There ONLY BE A 9AM Class! “Murph”1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a weight vest or body armor, wear it. There will be a pot luck after, bring your favorite food,Continue reading WOD 05.31.2021

WOD 05.29.2021

May 28, 2021May 28, 2021

Memorial Day (Monday May 31): We will only have a 9am class! The workout will be Murph. After Murph, we will have a potluck. Feel free to bring whatever you would like to share with the KRU! Every Min on the Min for 14:00Even Minutes:7 Medball Cleans10 Side Shuffles 12′ (2 mats) Odd Minutes:7 VContinue reading WOD 05.29.2021