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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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16:00 AMRAP16 Weighted Step Ups10 Double Unders The double unders increase by 10 every round Doing this at the park, bring the heaviest weight you have and your jump rope. Contact a coach for details or questions..

HOME WOD 06.02.2020

June 1, 2020June 2, 2020

15:00 AMRAP15 Plank Shoulder Taps15 Shoulder to Overhead (Right Arm)200ft Waiters Carry (Right Arm)15 Plank Shoulder Taps15 Shoulder to Overhead (Left)200ft Waiters Carry (Left) Doing this at the Park! Contact a coach for details. Bring your weight and a mat.

HOME WOD 06.01.2020

May 31, 2020May 31, 2020

7 Rounds (each for time)10 V Ups20 Jump Squats100m Sprint-rest for 1:00- Goal is less than 2:00 per round We will be doing this at the Park! Contact a coach for details.

HOME WOD 05.30.2020

May 29, 2020May 29, 2020

30 Thrusters30 No Push up BurpeeS800m Run20 Thrusters20 No Push Up Burpees800m Run10 Thrusters10 No Push Up Burpees800m Run NO TIME CAP!

HOME 05.29.2020

May 28, 2020May 28, 2020

10-20-40-20-10Weighted Reverse LungePlank UpsSingle Leg Deadlifts WOD at the Park. Bring your weight. Ask a Coach for details.

HOME WOD 05.27.2020

May 26, 2020May 26, 2020

5 Rounds20 Alternating One Arm KB Swings100m Suitcase Carry (Right)20 Sumo Deadlifts100m Suitcase Carry (Left) We’ll be doing this home workout at a park. Message a coach for details

HOME WOD 05.26.2020

May 25, 2020May 25, 2020

“Stretchy stretch”for quality, done in any order 4:00 of Couch Stretch (2:00 each side)4:00 Pigeon Pose (2:00 each side)2:00 Child’s Pose2:00 Thread the needle (1:00 each side)1:00 Hands over head, wide leg forward bend2:00 Legs up the wall, wide legs2:00 Bushmans w/ back against the wall

HOME WOD 05.25.2020

May 24, 2020May 24, 2020

Happy Memorial Day, Kru! Memorial Day in the CrossFit community is generally recognized as the day we honor Lt. Michael P. Murphy by doing a workout he did often. He called the workout “Body Armor” and is more commonly known as “Murph” With our current situation, things will be a little different this year. “Murph”1Continue reading HOME WOD 05.25.2020

HOME WOD 05.23.2020

May 22, 2020May 22, 2020

Each for time: Run 200m Run 400 m Run 800 m Run 1600 m Rest 2:00 between each run Before you run, use your fastest Mile time as a guide for 75% effort. You will run at that effort the entire time. Each run should take double the amount of the previous Example:200m is 1:00400mContinue reading HOME WOD 05.23.2020

HOME WOD 05.22.2020

May 21, 2020May 21, 2020

Buy In: The Last Morning Midline with Cam. Live at 8am 6:00 AMRAP7 Goblet Squats (moderately light weight)100m Sprint Goal: 9 Rounds or better

HOME WOD 05.21.2020

May 20, 2020May 20, 2020

Buy In: The Morning Midline with Cam. Live at 8am 21-18-15-12-9Ground to Overhead (should be light, 75/55 if you have a bar)Burpees

HOME WOD 05.20.2020

May 19, 2020May 19, 2020

Buy In: The Morning Midline with Cam. Live at 8am 3 Rounds1:00 of Single Unders1:00 of Sit Ups1:00 of Double Unders1:00 of V Ups Cash Out: Max set of Double Unders (3 attempts). Bonus Points for video! If you don’t have double unders, max rep single unders.

HOME WOD 05.19.2020

May 18, 2020May 19, 2020

Buy In: The Morning Midline with Cam. Live at 8am “Loredo”6 Rounds24 Squats24 Push Ups24 Walking Lunges400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24,Continue reading HOME WOD 05.19.2020

HOME WOD 05.16.2020

May 15, 2020May 15, 2020

4 Rounds for Quality15 Bulgarian Split Squats on Right15 Bulgarian Split Squats on Left30 Air Squats15 Single Leg Glute Bridge on Right15 Single Leg Glute Bridge on Left30 Air Squats Cash Out:Run 1 Mile while only breathing through your nose. (Don’t pass out. If you need to breathe through your mouth, do it and slowContinue reading HOME WOD 05.16.2020

HOME WOD 05.15.2020

May 14, 2020May 14, 2020

Buy In: The Morning Midline with Cam. Live at 8am Accumulate 5:00 of Handstand HoldEvery Break perform:20 Grappling Shoot Throughs20 Sit Ups

HOME WOD 05.14.2020

May 13, 2020May 13, 2020

Buy In: The Morning Midline with Cam. Live at 8am on YouTube 200 Russian KB Swings (As heavy as possible)Every Min on the Minute3 Burpees Cash Out: 10 Odd Object Turkish Get Ups on each arm. Bonus Points for video evidence of at least one Get Up.

HOME WOD 05.13.2020

May 12, 2020May 12, 2020

Buy In: The Morning Midline with Cam. Live at 8am 5:00 AMRAP10 Weighted Squats (Moderately heavy, if you have a bar 135/95)5 Push Ups -2:00 Rest- 5:00 AMRAP5 Weighted Squats (Same Weight)10 Push Ups Goal: Move fast for both and try to keep the same number of rounds in both AMRAPS

HOME WOD 05.12.2020

May 11, 2020May 12, 2020

Buy In: The Morning Midline with Cam. Live at 8am! Every Min on the Min for 20:00First Minute: 7 Lunge, Lunge, SquatSecond Minute: 12 Hollow to Tuck Alternate every minute for 20:00

HOME WOD 05.11.2020

May 10, 2020May 10, 2020

Buy in: The Morning Midline with Cam. Live at 8am 5 Rounds*18 Sandbag Deadlifts15 Sandbag Curls12 Sandbag Shoulder to Overhead Cash Out: 1 Mile Run for time (Bonus Points if you post your time on the Kru Page, double your points with a personal record) *Perform Each Round without resting the bag on the ground,Continue reading HOME WOD 05.11.2020

HOME WOD 05.09.2020

May 8, 2020May 8, 2020

3 Rounds1:00 Deadlift (light weight)1:00 Hollow Rocks1:00 Weighted Lunges1:00 Burpees