5/30/17

HWCF 17.1-40

(Photo Credit – Cole Simon)

Strength:

Back Squat: 3×10 (increase weight 5-10#)

Conditioning (Test):

4 Rounds:

  • 30 Double Unders
  • 10 TTB
  • 10 C&J (135/95)

(16 min cap)

5/29/17

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Happy Memorial Day!

Winnemac Park Workout!

All regular classes are canceled today Monday 5/29, but join us for a workout at Winnemac Park this morning instead! Friends and family are welcome to join. Please meet us at the gym at 8:30AM, where we will run as a group over to Winnemac Park for a workout beginning at 9AM.

 

 

 

5/28/17

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Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

Winnemac Park WOD – Monday 5/29

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

 

5/27/17

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Winnemac Park WOD – Monday 5/29

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees
Murph:

For Time:

  • 1 mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile Run

**Partition the Pull Ups,Push Ups, and Squats as needed

**Complete solo, or with a partner

5/26/17

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Murph – Saturday 5/27

We be completing Murph on Saturday, May 27th at both 10AM and 11AM classes. This is a very challenging workout. We will be encouraging many of our athletes to partner up to complete a team version where each athlete is responsible for completing half the work.

Winnemac Park WOD – Monday 5/29

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

Strength:

A. Front Squat: 3RM, then -10% for 3×3

B. Single Leg RDL: 3×8

Conditioning (Test):

Fitness:

8 min AMRAP:

  • 10 Thrusters (95/65)
  • 10 Ring Rows
  • 20 Sit Ups

Performance:

9-7-5

  • Thrusters (135/95)
  • Muscle Ups

5/25/17

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Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

5/24/17

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MEMORIAL DAY SCHEDULE:

We be completing Murph on Saturday, May 27th at both 10AM and 11AM classes. This is a very challenging workout. We will be encouraging many of our athletes to partner up to complete a team version where each athlete is responsible for completing half the work.

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

Strength:

Rope Climbs: Choose a challenging variation for 5 reps

Conditioning (Practice):

6 min AMRAP:

  • 100m Walking Lunge
  • 20 CTB Pull Ups

6 min AMRAP:

  • 15 TTB
  • 15 cal Bike or Row

5/23/17

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MEMORIAL DAY SCHEDULE:

We be completing Murph on Saturday, May 27th at both 10AM and 11AM classes. This is a very challenging workout. We will be encouraging many of our athletes to partner up to complete a team version where each athlete is responsible for completing half the work.

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

Strength:

A1. Bench Press: 3×8

A2. Bilateral Bent Over DB Row: 3×8

Conditioning (Test):

For Time:

  • 25 Power Cleans (185/125)
  • 50 Burpees Over Bar

(15 min cap)

5/22/17

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MEMORIAL DAY SCHEDULE:

We be completing Murph on Saturday, May 27th at both 10AM and 11AM classes. This is a very challenging workout. We will be encouraging many of our athletes to partner up to complete a team version where each athlete is responsible for completing half the work.

 

The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

STRENGTH:

Back Squat: 3×10 (keep weight between 65% and 75%1RM)

CONDITIONING (TEST):

FT

  • 800 M Run
  • 50 Push Press (95/65)
  • 1k row or 50 Cal bike

5/21/17

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Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!