Thursday 180712

Oly Tech:

Snatch Balance

10 x 2

-across @ 70% 1RM Snatch

Met Con:

5 RFT-

200m Run

8 Single-Arm DB OH Squats (right), 50/35 lbs.

8 Single-Arm DB OH Squats (left), 50/35 lbs.


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  • Tuesday 180717

    Tuesday 180717

    Strength: Strict Press 5 x 3, climbing Core: 5 Rounds- 30 sec. Hollow Body Hold 30 sec. Rest Met Con: 3 RFT- 70 DUs 15 kcal Assault Bike 7 Ring MUsRead More »
  • Monday 170716

    Monday 170716

    Oly: 5 Rounds, every 2:00- 8 Unbroken Hang Cleans *Use same weight for all sets Met Con: "Nancy" 5 RFT- 400m Run 15 OH Squats, 95/65 lbs.Read More »
  • Sunday 170715

    Sunday 170715

    Rest Day- Yoga @ 10 a.m.Read More »
  • Saturday 170714

    Saturday 170714

    Met Con: 8 minutes to establish 4 rep Max Thruster - bar must come from the floor Then Teams of 2 AMRAP 18 60 Snatches 95/65 lbs 60 Burpees 60 Wall Balls 60 Pull-ups 400m Partner Run - partition reps between partners as neededRead More »
  • Friday 180713

    Friday 180713

    Skill: EMOM x 10 Odd: 5 Bent Over Rows Even: 2 Wall Walks Met Con: For time- 21-15-9 Deadlifts, 225/155 lbs. T2B HSPUsRead More »

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Saturday, April 28th there will only be 9 and 10:30 am classes. NO NOON! There are 15 HSCF athletes competing in Strength Fights Cancer at CrossFit AP in the Eastern Hills Mall. After class at HSCF, head to AP to support your fellow exercisers!
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