New To CrossFit

Click the link to learn more about CrossFit at HCS

Get Started

What’s at HCS

Continue reading “What’s at HCS”

Getting Started

Before jumping into what CrossFit is, I would like to congratulate you for taking interest in your personal wellness.

Continue reading →

Cycle Blitz

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

Continue reading →

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!
Sign up for a free week

Hero WOD “Dorie”Partners20:00 AMRAP150 meter Partner Carry (each) Then, in time remaining:Partner A completes 1 round of:15 American Kettlebell Swings (53/35 lb)10 Burpees5 Ground-to-Overheads (95/65 lb) Partner B performs:Max Wall Ball Shots (20/14 lb)Partners rotate each round until team completes 150 Wall BallsThen, in time remaining: AMRAP of the 15/10/5 rep rounds above (one partnerContinue reading WOD 01.20.2020

WOD 01.18.2019

January 17, 2020January 18, 2020

CrossFit Kids is canceled today. 8am and 10am still on. Drive safe Buy In: Hollow Rock Tabata 5:00 AMRAP10 Sit Ups10 Goblet Squats 53/355:00 AMRAP10 V Ups10 Goblet Lunges 53/355:00 AMRAP10 Russian Twist 20/1410 KB Flip Squats 53/35 *No Rest Between AMRAPs Cash Out: 50 Side Bends (as Heavy As Possible)

WOD 01.17.2019

January 16, 2020January 17, 2020

“Scotty”Complete as many rounds as possible in 11 mins of:5 Deadlifts, 315/21018 Wall Balls, 20/1417 Burpee Over Bars Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, DeemContinue reading WOD 01.17.2019

WOD 01.16.2020

January 15, 2020January 15, 2020

“Pushy”7 Rounds5 Push Jerks 155/10515 Push Ups30 PVC Strict Presses

WOD 01.15.2020

January 14, 2020January 14, 2020

“Elizabeth”21-15-9Squat Cleans 135/95Ring Dips

WOD

January 13, 2020January 13, 2020

Buy In: Accumulate 2:00 in an L-sit (1:00 Hanging/ 1:00 Parallate) 15:00 AMRAPMax Rep Pull Ups12 Step Ups 30/2424 Sit Ups

WOD 01.11.2020

January 10, 2020January 10, 2020

Partner WOD60 Single Arm Db Squats 50/3550 Lateral Burpee Box Over40 Candlestick50 Lateral Burpee Box Over60 Single Arm Db Squats *Partner is in a Deadhang (modify to ring row hold)** Every drop = 2 Cal on Echo Bike at the end, must finish this before the cap

WOD 01.10.2020

January 9, 2020January 9, 2020

4 Rounds15 Toes to Bar10 Power Snatches 115/805 Overhead Squats 115/80

WOD 01.09.2020

January 8, 2020January 8, 2020

Buy In: 500m Row x2 Sumo Deadlift10-10-5-5-3-3-1-1-1 Cash Out: 1 Mile Echo Bike Sprint

WOD 01.08.2020

January 7, 2020January 8, 2020

20:00 AMRAP10 Pistols10 V Ups10 Push Ups

WOD 01.07.2019

January 6, 2020January 5, 2020

Every Min on the Min for 15:005 Hang Power Cleans 95/656 Front Rack Lunges7 Shoulder to Overhead

WOD 01.06.2019

January 5, 2020January 5, 2020

6:00 AMRAP5 Strict Pull Ups15 Jump Squats 1:00 Rest 6:00 AMRAP10 Kipping Pull Ups15 Medball Cleans 20/14

WOD 01.04.2020

January 4, 2020January 4, 2020

Partner WOD16:00 AMRAPP1: Cal Echo BikeP2: 2 Rounds of Light “DT”12 Deadlifts 95/659 Hang Power Cleans6 Shoulder to Overhead *Switch after P2 finishes the 2 rounds

WOD 01.03.2020

January 2, 2020January 2, 2020

EMOM for 12:0010 Thruster 45/35Even Minutes:12 Medball Russian Twist 20/14Odd Minutes:12 Grappling Shoot Through

WOD 01.02.2020

January 1, 2020January 1, 2020

14:00 AMRAP30 Double Under10 Toes to Bar30 Double Under10 Pull Ups

WOD 12.30.2019

December 29, 2019December 30, 2019

Coach’s Week Hours: 5:30am, 9am, 5:00pm “CrossFit Total”1 Rep Max on Each:Back SquatShoulder PressDeadlift

WOD 12.28.2019

December 27, 2019December 28, 2019

10am Class Only Partner WOD18:00 AMRAP3-6-9-12-15-18-21…Medball CleansMedball Push PressesMedball Sit Ups

WOD 12.27.2019

December 26, 2019December 26, 2019

Coaches Week Schedule: 5:30am, 9am, 5:00pm. Saturday 10am only “Kuji” For KwanzaaShort for Kujichagulia meaning Self Determination 7 Rounds5 Thrusters 155/10510 Bar Facing Burpees

WOD 12.26.2019

December 25, 2019December 25, 2019

Coach’s Week Hours: 5:30am, 9am, 5:00pm “8 Crazy Nights” 8 Rounds (each for time)10/7 Cal Bike Sprint7 Power Cleans 135/957 Chest to Bar Pull Ups-Rest-

WOD 12.24.2019

December 23, 2019December 23, 2019

Holiday Schedule12/24 10am Class Only12/25 Closed12/26,27,30 (Coach’s Week) 5:30am,9am and 5pm12/31 10am Only1/1 Closed1/2 Back to regular schedule “Merry Christmas, You Filthy Animals”Partner “Filthy 50”50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings50 Walking Lunge50 Knees to elbows50 Push presses 45/3550 Back extensions50 Wall balls 20/1450 Burpees50 Double unders *100m Run after each movement,Continue reading WOD 12.24.2019