Due to COVID 19 We are closed Until further notice

Please Enjoy the Home Workouts

Workouts

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

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

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CrossFit Kids

Kids Class on Saturday at 9am. Ages 5-15

Try out a Free Week

We would love to have you try us out!
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Support Your Box WOD 1 10-min. AMRAP:10 squats9 dumbbell snatches, right arm10 push-ups9 dumbbell snatches, left arm The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access toContinue reading home wod 04.04.2020

home wod 04.03.2020

April 2, 2020April 2, 2020

Buy In: Tabata (8 rounds :20 work/ :10 rest) Flutter Kicks with sandbag locked out over chest Death ByBurpees 3:00 Rest Death By10m Shuttle Run Cash Out:3 Rounds1:00 Plank1:00 Plank Ups (slow and controlled) *Death by= On the first minute, complete 1 Burpee then rest for the remaining time in the minute. On the secondContinue reading home wod 04.03.2020

HOme wod 04.02.2020

April 1, 2020April 2, 2020

“SHEESH MUSCLES” Sheila’s Birthday WOD150 Double Unders or Run 800m6 Rounds28 Back Squats (w/ sandbag)28 Lunges (w/ sandbag)28 Sit Ups28 Air Squats28 Jumping Lunges no weight28 V Ups then Run a Mile with Sandbag

WOD 04.01.2020

March 31, 2020March 31, 2020

Buy In:2:00 of deadbugs2:00 handstand hold WOD10 Rounds (each for time)7 Burpees10 KB swings (sub with a Sandbag or dB)100m sprint Cash Out:5 rounds of max rep push ups with 2:00 rest between rounds

HOme WOD 03.31.2020

March 30, 2020March 30, 2020

Buy In: Complete a 5 Mile Run (partition as necessary) “Sandbag Double DT”10 Rounds(each round unbroken)12 Sandbag Deadlifts9 Sandbag Hang Power Cleans6 Sandbag Shoulder to Overhead *If you don’t have a sandbag, use what you got Goal: Under 15:00

Home WOD 03.30.2020

March 29, 2020March 29, 2020

20:00 AMRAP15 Sandbag Thruster Shoulder to Shoulder10 Sandbag Bent over Row15 Burpees over the Sandbag Goal: 5 or more rounds

Home WOD 03.28.2020

March 27, 2020March 28, 2020

“Points! part 1” 24:00:00 (Yes, that is 24 Hours) As Many Air Squats as Possible Every 25 Squats perform 5 Burpees Goal: Over 1000 Squats

Home WOD 03.27.2020

March 26, 2020March 26, 2020

Facebook Live WOD3 Rounds:30 Side Pillar Hip Drop (R):30 Mountain Climbers:30 Side Pillar Hip Drop (L):30 Russian Twist-:30 Transition –3 Rounds:20 Seated Leg Tucks:20 Hollow Hold:20 Flutter Kicks-:30 Transition2:00Max Rep Sit Ups Home WODBuy In: 2 Mile Run 50-40-30-20-10Weighted LungesSandbag Curls(Do not put the weight down) Cash Out:Unbroken 1:30 Right/ 1:30 Left: Standing on 1Continue reading Home WOD 03.27.2020

Home WOD 03.26.2020

March 25, 2020March 25, 2020

Facebook Live WOD5 Rounds:20 Glute Bridge Right:10 Glute Bridge Hold:20 Glute Bridge Left:10 Glute Bridge Hold:20 Plank Hold:30 Plank Ups:10 Rest Home WODBuy In: Run 1 MileRest 3:00 WOD7 Rounds(1 Round = 2:00 Work/ :30 Rest)12 Sandbag Squat Cleans10 BurpeesMax Rep Plank Ups You should do both

Home WOD 03.24.2020

March 23, 2020March 23, 2020

Still Closed, Check us out on Facebook Live at 8am 10:00 AMRAP5 Burpees10 Thrusters15 Sit Ups Goal is to get more than a round a minute and keep yourself moving the entire workout

Home WOD 03.23.2020

March 22, 2020March 23, 2020

Still closed until further notice. Enjoy the Home WOD and follow along on Facebook Live at 8am. Every Minute on the Minute for 7:0012 Lunges (weight encouraged)6 Shoulder to OverheadOverhead Hold for the remainder of the minute Use the heaviest weight/object you can put overhead for the entire workout.

Home Wod 03.21.2020

March 20, 2020March 20, 2020

We are still closed, Please enjoy the Home WOD 5 Rounds18 Sandbag Deadlifts15 Sandbag Curls12 Sandbag Shoulder to Overhead Perform Each Round without resting the bag on the ground, If you cannot complete the round, reduce the reps by 3 and try again. Rest no longer than 1 minute between rounds If you don’t haveContinue reading Home Wod 03.21.2020

Home WOD 03.20.2020

March 20, 2020March 20, 2020

The Box is Closed until further notice. Enjoy a home WOD. “Double Death By” First Death By : 2 Sandbag Ground to Shoulder, 2 Grappling Shoot Through Rest 2:00 Second Death By: 2 Burpees, 2 Ring Rows (Death by= 2 Ground to shoulder and 2 Shoot Throughs on the first minute, 4 Ground to shoulderContinue reading Home WOD 03.20.2020

Home Wod 03.19.2020

March 18, 2020March 18, 2020

The Box is Closed until further notice. Enjoy a Home WOD and follow us on Facebook and Instagram for more cool things to do. “Erica’s Tight 5 x 3”5:00 AMRAP15 Air Squats10 Sit Ups 1:00 Rest 5:00 AMRAP15 Jump Squats20 Russian Twists 1:00 Rest 5:00 AMRAP15 Sandbag Squats10 V Ups

Home WOD 03.18.2020

March 17, 2020March 17, 2020

The Box is Closed until further notice. Enjoy a home WOD. Home WOD5 Rounds (all unbroken)10 PVC or Broom Handle Thrusters10 PVC or Broom Handle Shoulder to Overhead 3 Unbroken Rounds (Each Round Unbroke)15 PVC or Broom Handle Overhead Squats15 PVC Back Rack Presses 1 Round (As Fast As Possible)50 Jump Squats50 Push Ups

WOD 03.16.2020

March 15, 2020March 17, 2020

5 Rounds30/24 Cal Bike20 Hurdle Hops 24/2030 Ring Rows HOME WOD:4 Rounds400m Run w/ Sandbag30 Sandbag Shoulder to Overhead30 Sandbag Squats Time Goal: 20:00 or less (if you’re trying to push yourself) Feel free to move at your own pace. Keep yourself moving to keep your body functioning at high levels