The WOD I post for Wednesday AM IS NOT the WOD for Thursday PM classes. If you come in on Wednesday evening (open gym/ make up day) don’t do this WOD; make up Monday or Tuesday instead. Thought I had made this clear but guess not. Hopefully there’s no more confusion!

Lok-yi and I are headed out of town Wednesday and won’t return till Monday night. There’s no cell service where we’re going and no internet service with our wireless card. We’re headed to the BVI to a little island called Nevis. As such, I’m posting the WODs for the rest of the week, including next Monday. Gym is open as usual so come on in!

Thursday WOD
Back Squat 5×3 with 5# more than last attempt

METCON
AMRAP 8
8- KB Swings (2/1.5)
8- Box Jumps (24/20)
8- Wall balls

Friday WOD
Bench Press 5×3 with 5-10# more than last attempt

METCON
TIME TRIALS- 500M row
4 attempts at fastest time. You must take all 4 attempts

Saturday WOD
Tean WOD by Rachel and Rich

Monday
Deadlift 5×3 with 5-10# more than last attempt

METCON
CF Hero WOD “Erin”

See you all when we return!

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Had a great group of dedicated HITCF’ers take on Murph today at both our home gym as well as at MBCF! Way to represent us I’m MB, Jess H., John H., Rich and my man Hart! And way to tough it out to Rich C., Rick, Rachel, Tara, Tiny (who isn’t), Lok-yi, Todd, Super Dave, Beau and welcome back to Carrie S.! That wod is rough and we all took it on and finshed STRONG. Didn’t get a chance to do it? Make it up tomorrow!

Tuesday’s WOD
Shoulder press 5×3 with 5# more than last attempt

METCON
4 Rounds
Max reps of BW back squat
8 box jumps (20/24) Feeling frisky? Do 30″!
Post time and reps

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Happy memorial day! We are only going to be open for 1 WOD tomorrow. We’ll be taking on the classic CrossFit WOD Murph at 10AM. If you have a vest, wear it. We’ll also have a scaled version of Murph for anyone that needs a shorter version. After the WOD, Lok-yi and I are inviting everyone to our house for a cookout (byob and m) at 3PM. Come on out, hit the WOD at 10AM then come chill with us at 3! See you tomorrow!

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Let’s talk hydration for a minute. It’s getting hotter here in good old SC. We like it hot at HITCF for several reasons: 1. it takes less time to warm up, 2. a good sweat is sexy, 3. you don’t have issues with “cooling down” too much between your strength WOD and your metcon and 4. it revs up your metabolism and you feel like you’re actually doing something! (OK, not that much, but still.) When you sweat, you lose water. If you lose too much water you get dehydrated. If you think you can re-hydrate by drinking water in the middle of your WOD, you’re sadly mistaken. By the time you’re thirsty and dehydrated, it’s too late. The key is to drink plenty of fluids during the day. And I do mean plenty. Drink lots and drink often. You’ll be amazed at the difference!

Thursday’s WOD
Back Squat with 5# more than Monday, 5×3

METCON
10 all out sprints from bottom of hill (butt tree) to end of building.
Rest exactly 5 minutes then
50 Hang Power Snatches (95/65) for time

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Don’t forget that the Wed AM posted WOD is the one programmed for Fri 9, 11:45, 5, 6, 7 and 8 classes.
Ryan H. is headed to Hawaii. Want a CF Shirt from the US’s island state? Get with him asap!
Lok-yi and I are having a little cook out at our house Monday for Memorial Day. Want to come? Come on out!

Wed AM WOD
Bench Press 5×3 with 50# less than 1RM

METCON
1000M Row
50 T2B or K2E
800M Run

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