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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 12.06.2022

December 5, 2022December 5, 2022

“Noonan”4 Rounds2:00 for max reps20 Toes To BarMax Handstand Walk/ Shoulder Taps-:30 Transition2:00 Max Cal Row-:30 Transition

WOD 12.05.2022

December 4, 2022December 4, 2022

Push PressEvery 2:00 for 8:00Set 1: 7 Reps @ 60%Set 2: 5 Reps @ 70%Set 3: 5 Reps @ 70%Set 4: 5 Reps @ 70%—“Gruber”9-7-5-5-7-9Power SnatchThrusterLateral Burpees over the barLoad: 95/65#

WOD 12.03.2022

December 2, 2022December 2, 2022

3 Person Team Workout20:00 AMRAPPartner 1: 18/14 Cal RowPartner 2: Max Bar Muscle-Ups/ Burpee Pull UpsPartner 3: Max Wall Walks*score is total repsRotate when Echo Bike is finished.

Back Squat4 Sets x 10 Reps @ 5 -10# heavier than last 20 Rep From Last WeekRest: 1:30 between sets.—“Hook”Every 4:00 for 16:0012 Single DB Weighted Step Ups 24/20, 50/35#24 Weighted Sit Ups 50/3512 Box Jump Overs 24/20″

WOD 12.01.2022

November 30, 2022November 30, 2022

Take 12:00 to Work up to a Max1 Power Clean + 2 Hang Power Clean + 1 Power Clean*Complex must be unbroken—“Rufio”Every Min on the Min for 15:00Minute 1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM DeadliftMinute 2: 15/12 Cal Echo BikeMinute 3: Rest

WOD 11.30.2022

November 29, 2022November 29, 2022

Pull Up Accessory Work—“Smee”20:00 EMOMMin 1: Max Burpees to TargetMin 2: Max Chest To Bar Pull-UpsMin 3: Max Wall Balls 20/14Min 4: Rest

WOD 11.29.2022

November 28, 2022November 27, 2022

8:00 EMOMMin 1-Min 4: 3 Push Press @ 75%Min 5-Min 8: 2 Push Press @ 80%—“No Nap”20:00 AMRAP100 Double Unders50 Push-ups100 Double Unders50 Seated Strict Shoulder Press 45/35100 Double Unders50 Ring Dips

WOD 11.28.2022

November 27, 2022November 27, 2022

Take 12:00 to Find a Max For the DaySnatch Pull + Hang Squat Snatch (from the knee) + Overhead Squat—“Thud Butt”For Time6-12-18-24Overhead Squat 155/105#Toe to Bar

WOD 11.27.2022

November 26, 2022November 26, 2022

“Over the Garden Wall”Partner WOD20:00 AMRAP50/40 Cal Echo Bike50 V Ups50 Floor Presses with Plate 45/3520 Burpee Box Jump Overs 24/20 1 Person working at a time

WOD 11.25.2022

November 24, 2022November 24, 2022

9am Class Only “Protect Native Women “Partner Workout (switch every time a round is completed)P1: 5712m rowP2: Completes 1 round of the following67 Air Squats33 Kettlebell Swings 53/3510 Shoulder to Overhead 155/105 5712 – Number of missing Alaska Native and American Indian Woman and girls33 & 67- 1 in 3 Native Women experience sexual assault inContinue reading WOD 11.25.2022

WOD 11.24.2022 (Closed for Thanksgiving)

November 24, 2022November 24, 2022

Closed for Thanksgiving. Enjoy yourself today. 9AM Only Tomorrow!

WOD 11.23.2022

November 22, 2022November 22, 2022

No 6pm Class This Evening Pause Front Squat (1sec) + Front SquatEvery 3:00 for 12:001+1 @ 80%+ of 1RM Front Squat—“The Woodsman”8:00 EMOM3 Power Cleans3 Front Squats3 Push JerkLoad: Choice, Heavy Across All

WOD 11.22.2022

November 21, 2022

10:00 EMOM5 Hang Power Snatch @ 65-70% of power snatch “The Beast”For Time21-15-9Deadlifts 275/185#Bar Facing Burpees

WOD 11.21.2022

November 20, 2022November 20, 2022

20 Rep Back Squat- increase 10# from last squat—“Wirt”20:00 EMOMmin 1: 16/14 Cal Rowmin 2: 15 Thrusters 95/65#min 3: 15/12 Cal Echo Bikemin 4: 2 Rope Climbs *last round max reps on each movement within the minute

WOD 11.19.2022

November 18, 2022November 13, 2022

5 RoundsPartner 1: Max Cal BikePartner 2: “1 Round of DT”Partner 2: Max Cal BikePartner 1: “1 Round of DT”

WOD 11.18.2022

November 17, 2022November 13, 2022

“The Little Rascals”30 Burpee Pull Up60 Wall Balls 20/14#, 9/6kg40 Toe to Bar60/50 Cal Row40 Dual DB Thrusters 50s/35s

WOD 11.17.2022

November 16, 2022November 13, 2022

DEFCON 2022 (Connie’s Late Birthday WOD) 5 Rounds:15 Hollow Rock:10 Hollow Hold:20 Knee to Elbow Bicycle-:15 Rest- 4 Rounds (all one side before switching):20 Single Arm Bent over Row:10 Hold:30 Side Bend 3 Rounds:20 Lying Toe Touches:30 Flutter Kick 3 Rounds (Each Side):20 Side Pillar Reach Through:10 Hold:30 Side Pillar Hip Drop 1 Round“Ring ofContinue reading WOD 11.17.2022