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What’s at HCS

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Getting Started

This is what you should read if you are new to CrossFit and would like to understand more. Enjoy!

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Yoga

Monday at 6pm. $5 for non members, Free with HCS Unlimited Membership

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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 10.03.2023

October 2, 2023October 2, 2023

“Rock Your Body”2 Rounds1000m Run50 Pull Ups75 Push Ups100 Air Squats -Partition Reps as needed-Run must be at the start of each round

“Tunnel Vision”Every 2:00 for 6 SetsPower Snatch Complex2 Snatch Pull + 1 Hang Power Snatch from KneeStart at 70% of 1 Rep Max Power Snatch and increase each set—“Not Gwen”15-12-9Touch and Go Power Snatch, For TimeRest as needed between sets, stay at the same weight for all sets -If bar is released or resting onContinue reading WOD 10.02.2023

WOD 09.30.2023

September 29, 2023

“Lady Gaga”14:00 AMRAPAthlete 1:15 American KB Swings 53/3510 KB Goblet SquatAthlete 2:8 Shuttle Run 50ft (25ft/25ft)20 Plank Shoulder Taps Switch when both parnters complete work

WOD 09.29.2023

September 28, 2023September 28, 2023

“Hot Wheels Leading the Way”Zina’s B Day WorkoutEvery 2:00 for 10:009 Burpees9 Hang Power Clean 95/65Max Rep Toes to bar-1:00 Rest-Every 2:00 For 10:007 Bar over Burpees7 Power Cleans 95/65Max Rep V Ups-1:00 Rest-1:00 Max Rep Power Cleans-1:00 Rest1:00 Max Rep Toes to Bar-1:00 Rest1:00 Max Rep Burpees

WOD 09.28.2023

September 27, 2023September 27, 2023

“Born This Way”Every 1:00 for 20 sets3 Thrusters-increase weight each set

WOD 09.27.2023

September 26, 2023September 27, 2023

3 Sets500m Row3:00 rest between each—“Poker Face”3 Rounds (each for time)20/16 Cal Row30 Alternate v ups15 Box Jumps 24/2020/16 Cal Echo Bike3:00 Rest

WOD 09.26.2023

September 25, 2023

“The Edge of Glory”Every 2:00 for 6 Sets1 Clean Pull + 1 Hang Power Clean (Knee) + 1 Push Jerkstart at 60% of 1 Rep Clean and Jerk and increase each set—“Gwen”For Time at heaviest weight:15-12-9:Clean and jerks– Touch-and-go at the floor only.– Rest as needed between sets

WOD 09.25.2023

September 24, 2023

Every 3:00 for 3 sets 20 Alternating Front Rack Reverse LungeIncrease weight each set—“Paper Gangster”10:00 AMRAP8 Chest to Bar Pull Up10 Stationary Overhead Lunge 95/65

WOD 09.23.2023

September 22, 2023September 22, 2023

Partner WOD4 Rounds50 Thrusters 135/95 (split reps)30 Burpee Pull Ups (split reps)400m Run (together)

WOD 09.21.2023

September 22, 2023September 22, 2023

“Eminem”3 Rounds (each for time)1000m Row1000m Run1 Mile Echo Bike3:00 Rest No 6pm Class today. Sorry for any inconvenience

WOD 09.21.2023

September 20, 2023September 20, 2023

Every 2:30 for 5 Sets2 Hang Squat Clean + 1 Jerk -start at 60% of clean and jerk max and increase each set—“Lose Yourself”15:00 to complete50 Bar facing burpees50 Wall Balls800m RunMax Rep Hang Squat Cleans 185/135

WOD 09.20.2023

September 19, 2023September 19, 2023

Every 2:00 for 6 Sets3 Touch and Go Deadliftsstarting at 70% and increasing each set—“Till I Collapse”5 Rounds75 Double Unders20 Alternating DB Snatches 50/35

WOD 09.19.2023

September 18, 2023September 18, 2023

Every 2:00 for 10 SetsPush Press5-5-3-3-3-1-1-1-1-1—“Crack a Bottle”8:00 AMRAP15 V Ups5 Wall Walks

WOD 09.18.2023

September 17, 2023

Every 2:00 for 5 Sets10 Alternating Front Rack Reverse Lunges (From the Floor)-increase weight each set-—“Rock Bottom”4 Rounds250m Row10 KB Goblet Squats 53/3550ft Goblet Walking Lunge10 KB Goblet Squats-2:00 Rest-

WOD 09.16.2023

September 15, 2023September 15, 2023

Partner WODOn an 14:00 Clock1500m RowthenAMRAP10 Hang Power Cleans 45/3510 Push Presses10 Front Rack Lungesthen16:00 Clock2000m Rowthen AMRAP8 Barbell Curls 45/358 Strict Presses8 Front Rack Lunges (1 person completes an entire round before switching with partner, “resting” partner will be in an elbow supported plank)

WOD 09.15.2023

September 14, 2023September 14, 2023

3 Rounds5 Single Arm Push Press150ft Single Arm Overhead Carry5 Single Arm Push Press150ft Single Arm Overhead Carry—“Run-DMC”3 Rounds40 American KB Swings 53/3520 Box Jump Overs 24/20

WOD 09.14.2023

September 13, 2023September 13, 2023

“It’s Tricky”Every 5:00 for 4 Rounds30 Wall Balls400m RunMax Rep Knee to Elbows-1:00 Rest—BodyBuilder Cashout4 Rounds for quality12 Zottman Curls14 Evil Wheel8/8 Kickback Tricep extensions

WOD 09.13.2023

September 12, 2023September 12, 2023

Every 2:00 for 5 Sets5 Overhead Squats from the Floorincrease weight each set—“Peter Piper”2-4-6-8-10Power Snatches 135/95 (Touch and Go)

WOD 09.12.2023

September 11, 2023

Every 1:30 fro 6 Sets2 Turkish Get Ups (1 on each arm)—“Tougher Than Leather”15:00 AMRAP10 Ring Dips20 KB Walking Lunge 53/3530 Sit Ups

WOD 09.11.2023

September 10, 2023September 10, 2023

“Never Forget”In honor of everyone who lost their lives on 9/11 and the first responders who answered the call that morning. Partner WOD9 Rounds110m Run1 Round of D.T.12 Deadlifts 155/1059 Hang Power Cleans6 Push Jerks Run Together, split reps as needed.