Saturday 02.21.15

Today’s workout is a chipper. You will start with the row and finish with the 800M Run. We will stagger start times if necessary.

50 Calorie Row
40 Wall Balls (20/14)
30 Power Cleans (135/95)
40 Wall Balls (20/14)
800 Meter Run

Friday 02.20.2015


Yoga is a great way to relieve stress and loosen up tight muscles and joints. Every Sunday at 10:00am HGX hosts a yoga class. Come and check it out. This Sunday however, yoga is canceled but will be back on the following weekend.

Power Snatch - 15min to find heavy 2RM
10min AMRAP
2 Alt. DB Snatches (L2 70/50, L1 50/30)
2 Pull ups
4 Alt. DB Snatches
4 Pull ups
6 Alt. DB Snatches
6 Pull ups Etc...
*After 10 restart at 2

Thursday 02.19.15


Over the next few weeks we have designed the program to fit with the 2015 CrossFit Open. This means we have created workouts that might be similar to ones announced in The Open this year. They might be similar in time domains, energy systems and/or movements. The Open begins February 26th and every Friday after we will be performing one of The Open workouts. If you are signed up or not, if you come Friday you will be participating in these workouts. So it is not to late, just sign up.

Snatch Pull + Snatch High Pull
5x(2+2) @ 70% of snatch
3 Rounds
800m Run
2 min rest
Stretch hamstrings

Wednesday 02.18.15


The CrossFit Open is just around the corner. It 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

Sign up now!!!

OHS -5x3 @ 70%
15min EMOM
Min 1: 15 KBS (L2 70/53, L1 53/36)
Min 2: 10 Box Jump Overs (24/20'')
Min 3: 40sec Plank

Tuesday 02.17.15


Back to our regular schedule.

Find 3RM strict press
4 Rounds
12 Thrusters (L2 100/65, L1 75/55)
12 T2B (K2E)
Then: 3x10 D-Ball transverse ball slams on wall outside