Intro Course Starts December 3rd

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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

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

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WOD 11.22.2019

November 21, 2019November 21, 2019

5:00 AMRAP7 Deadlifts 155/10510 True Push ups1:00 Rest 5:00 AMRAP7 Deadlifts 185/13510 Clapping Push ups1:00 Rest 5:00 AMRAP7 Deadlifts 225/15510 Push Ups

WOD 11.21.2019

November 20, 2019November 21, 2019

Buy In: Freestanding Handstand Hold Practice for 10:00 5 Rounds20 Alternating DB Snatches 50/3520 Sit Ups1:00 Handstand Hold

WOD 11.20.2019

November 19, 2019November 19, 2019

Front Squat10-10-8-8-6-6-4-4-2-2

WOD 11.19.2019

November 18, 2019November 18, 2019

10 Rounds 1:00 Work/ 1:00 Rest 5 Sandbag Bear hug Squats (as heavy as possible)100ft Sandbag Bear hug CarryMax 50ft Shuttle Runs

WOD 11.18.2019

November 17, 2019November 17, 2019

10 Rounds5 Strict Chest 2 Bar Pull Ups10 Burpees5 Power Clean and Jerks 155/105

-Partner WOD-14:00 AMRAPAscending Ladder by 3 (3,6,9,12…)Bupree Pull UpGoblet Squat 53/35V Up Partner A: 3 Burpee Pull Ups, Partner B: 3 Goblet Squats, Partner A: 3 V Ups, Partner B: 6 Burpee Pull Ups…

WOD 11.15.2019

November 14, 2019November 14, 2019

4 Rounds1:00 Each Station (no rest)Wall Balls 20/14Parallette Shoot ThroughCandlestickLegless Rope Climb

WOD 11.14.2019

November 13, 2019November 13, 2019

12:00 Find a 3 Rep Max Deadlift -2:00 Rest 8:00 AMRAP Ascending Ladder by 2 Deadlifts at 60% of 3 Rep Bar Facing Burpees

WOD 11.13.2019

November 12, 2019

4 Rounds1 Mile Echo Bike (alt) 500m Row30 Box Jumps20 Toes 2 Bar

WOD 11.12.2019

November 11, 2019November 11, 2019

Buy In:10:00 of Turkish Get Ups (Start Light, Get Heavier) Push Press10-10-8-8-6-6-4-4-2-2

WOD 11.11.2019

November 10, 2019November 11, 2019

50 Sit Ups-then-7 Rounds5 Power Snatches 115/75 5 Overhead Squats-then-50 Sit Ups

WOD 11.09.2019

November 8, 2019November 8, 2019

“Easy Peasy”Every Min on the Minute for 18:00 Even:10 Medball Cleans 20/1410 Push Ups Odd:14 Air Squats14 Grappling Shoot Throughs

WOD 11.08.2019

November 7, 2019November 7, 2019

“20.5”40 Muscle Ups80 Cal Row (65 Cal Bike)120 Wall Balls 20/14 For Time, Partition Reps Any Way

WOD 11.07.2019

November 6, 2019November 6, 2019

15:00 AMRAP50 Double Unders12 Hang Power Cleans 135/9512 Bar over Burpees

WOD 11.06.2019

November 5, 2019

Back Squat 5-5-5-3-3-3-1-1-1 Cash Out: Tabata :20 Work= 3 Back Squats at 50% of 1 rep max :10 Rest= AMRAP Air Squats

WOD 11.05.2019

November 4, 2019November 3, 2019

Buy In:12:00 Handstand Hold Practice and Shoulder Tap Ladder 10:00 AMRAP5 Wall Walks10 Sumo Deadlift High Pull 95/65

WOD 11.04.2019

November 3, 2019November 3, 2019

7 Rounds12 Cal Bike10 Front Rack Lunges 135/95Max Rep Hanging Leg Tucks (minimum of 5)-1:00 Rest between each round-

WOD 11.02.2019

November 1, 2019

7:00 AMRAP10 Pull Ups20 Sit Ups30 Air Squats 2:00 Rest 7:00 AMRAp5 Chest to Bar Pull Ups10 True Push Ups15 Jump Squats

WOD 11.01.2019

October 31, 2019

Workout 20.4For time:30 box jumps 15 clean and jerks, 65 | 95 lb.30 box jumps 15 clean and jerks, 85 | 135 lb.30 box jumps 10 clean and jerks, 115 | 185 lb.30 single-leg squats10 clean and jerks, 145 | 225 lb.30 single-leg squats5 clean and jerks, 175 | 275 lb.30 single-leg squats5 clean andContinue reading WOD 11.01.2019

WOD 10.31.2019

October 30, 2019October 30, 2019

Buy In: Zombie Evasion Prep6:00 Partner Medball Throws (Chest, Lateral, Overhead) “Zombie Evasion: The Long Night”Partner Workout25:00 AMRAP300ft Farmers Carry/ Sandbag bearhug carry100ft Bear Crawl w/ weight50 2 for 1 Partner Wall Balls300ft Buddy Carry or Sandbag Carry30 Plank Partner High Fives If you have a weight vest, ruck or backpack, you must wear it.Continue reading WOD 10.31.2019