WOD

Tuesday 3.3.15 WOD

Screen Shot 2015-03-01 at 8.37.06 PM

AMRAP 12: 30 Calorie Row 15 OHS 115/80   Box Brief: Whether you are participating in the Open or not, be sure to check out this week’s Oly and Yoga on Wednesday nights to enhance your training and recovery.

Continue Reading

Monday 3.2.15 WOD

10983605_669392436516612_1114714707_n

AMRAP 20: Teams of 2 100 Wallballs (20/14) 100 Double Unders 80 Box Jumps (24/20) 80 Toes to Bar 60 Chest to Bar 60 Burpees 40 Cleans (145/100) 40 Jerks (145/100) 20 Snatches (145/100) 20 Muscle Ups   Box Brief: Make sure to enter your 15.1 Scores by tomorrow at 4pm! We must validate all scores prior to 5pm to have them count. Once the cut-off passes, it’s too late so don’t delay!

Continue Reading

Sunday 3.1.15 WOD

Rest Day.

Continue Reading

Saturday 2.28.15 WOD

HOCF-120

Come to class!

Continue Reading

Friday 2.27.15 WOD

HOCF-136

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap Box Brief: Friday is the big night! Join us at 5:30pm for the next 5 weeks as we complete the 2015 CrossFit Open Workouts! If you need to make-up a missed workout, please see a coach to schedule a judging time before Monday at 3pm.

Continue Reading

Thursday 2.26.15 WOD

unnamed2

15-12-9 Thruster (115/80) Chest to Bar Pull-Ups -right into- 15-12-9 Burpee Box Jump (24/20) Squat Clean (115/80)   Box Brief: We’ll be having a small viewing party at 5pm at the box. Come early for 5:15pm class if you want to catch a glimpse of the 15.1 Open workout announcement!

Continue Reading

Wednesday 2.25.15 WOD

HOCF-285

On the Minute x 15: Minute 1: 7 Backsquats at 70% Minute 2: 25 Abmat Sit-Ups Minute 3: 50 Meter Shuttle Sprint   Box Brief: Join us tonight for YOGA at 7:15pm with Elena and work on your recovery.

Continue Reading

Tuesday 2.24.15 WOD

unnamed

AMRAP 20: in Teams of 2 75 Wallballs (20/14) 60 Box Jumps (24/20) 45 Chest to Bar Pull-Ups 30 Power Cleans (135/95) 15 Muscle Ups *Split Reps as Needed   Box Brief: Join us Wednesday nights, tomorrow, for YOGA at 7:15pm with Elena. Come early and lift with us at OLY at 6:15pm.

Continue Reading

Monday 2.23.15 WOD

Screen Shot 2015-02-22 at 8.04.01 PM

4 RFT: 10 OHS, 135/95 50 Double Unders 10 Deads, 135/95 50 Double Unders   Box Brief: We are still accepting $22 (or any amount) donations for WOD22 to reach our goal. We are only $200 shy! Every bit counts!

Continue Reading

Sunday 2.22.15 WOD

Screen Shot 2015-02-13 at 4.23.11 PM

WOD22: AMRAP 7: 3-6-5 Squat Cleans (155/105) *22 DUs after each set   Box Brief: Thank you to everyone for your support of Operation Enduring Warrior!

Continue Reading