Thursday 01.29.15

image

Yoga class every Sunday at 10:00am. EXECPT not this Sunday due to Super Bowl. It will be back on next Sunday. Be ready to stretch out.

Skills/Strength
Snatch Pull - 3x2@90% (of snatch)
WOD
50 Single Leg Alt. KB DL (L2 53/36, L1 44/26)
(25 each leg)
400m Run
30 Ring rows
400m Run
20 Jumping squats
400m run
10 KB Turkish get up (5 each side)

Wednesday 01.28.15

image

If you look at the “Goal Board” at the gym you’ll notice that the number one goal is to achieve a muscle up or multiple muscle ups. Over the next couple weeks we have incorporated several days with skill work programmed in for that day. Take this time to perfect your technique.

Skills/Strength
Clean & Jerk
75%x1+1
80%x1+1
85%x1+1
WOD
10min K2E/T2B
Skill Work: Work on linking together
Then:10min of 30 sec on and :30 sec off
Even -Max T2B (SUB K2E)
Odd -Max KBS (L2 53/36, L1 44/26)
Skill/Strength/Mobility
Then: Tabata wall sits

Tuesday 01.27.15

image

The CrossFit Open Begins on February 26th, 2015
This is an exciting time of year as all buzz begins around the CrossFit Games. Registration for the online Open is here CrossFit Games; anyone can sign up to compete in the five workouts over five weeks. Last year, the Open reached 209,000 athletes from around the world. It is a great way to bench mark your workouts, test yourself and have fun with your fellow HGXers. We encourage everyone to register! Come talk to any of the coaches if you have questions.

Every Thursday at 5:00pm we will be viewing the live announcement of each Open workout. After the workout is announced two top CrossFit athletes will compete head to head. At this time if anyone wants to perform the Open workout they can.

Every Friday the entire gym will be performing the Open workout for that week. Saturday and Sunday will be open for people to perform the workouts as well.

The 2015 Open begins on Thursday, February 26th.
The five workouts are scheduled as follows:

15.1: February 26th -March 2nd
15.2: March 5-9th
15.3: March 12-16th
15.4: March 19-23th
15.5: March 26-30th
Stay tuned!

Skills/Strength
Clean Pull
90% (of cln) x2,
95%x2x2
WOD
3 Rounds
5 Power Cleans (L2 185/125, L1 155/105)
10 Front Sq
15 DL

Monday 01.26.15

image

New Parking Rules. We have some new neighbors moving next-door so please be respectful for their two parking spaces on the main side of the gym. Please do not park in any other stop than the ones labeled HGX. Also do not park along either side of the building (as seen in picture). The new business needs to have space to back cars in and out of their building. There is plenty of unmark spots in the back of the complex. Thank you

Skills/Strength
Back Squat
75%x3
80%x2
85%x2x2
WOD
21-15-12-9-6
OHS (95/65)
Bar over Burpees

Saturday 01.24.15

image

Every first Saturday of the month we host a Fitness4Free beginners class after the regular class at 10:00-11:00am. If you know of anyone that might be interested or is interested please spread the word. If you refer someone and they sign up for full membership you will receive 25% off your next month. So tell your friends.

WOD
Teams of 3- Tag Team Style *one person completes a station then tags a team mate who completes the next station
25 Min AMRAP
5 Deadlifts # 225/185 or 155/115 or 135/95
10 Box Jumps 20/24
10 KB Snatch #55/35-#35/26
3 wall climbs
10 burpees
10 wall ball #20/14
100m Sprint