We just received our new shipment of CoolMax visors.  Beau said that it is so comfortable he will work out with it on, this from a guy who has been working out with one arm in a mechanical contraption the last three weeks! 

Strength:

Deadlifts

5/5/5/3/3

MetCon:

4 Rounds of

Run 400 meters (speed limit sign and back)

15 push press (135/85)

Nice short one to make up for the B-day wod!

3-2-1-GO!

(written by Lok-yi)

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While brainstorming with Rich B., he actually had a coherient idea that made sense: we can help serve more people that need basic exercises to have a better quality of life by developing a class for seniors and those with physical limitations! Know of a mature adult that could benefit from light functional exercise and activity? How about a friend or family member that hasn’t worked out in ages, that needs to slowly ease back into physical activity? Come October 1st, HITCF will be offering Basic Functional Fitness classes 2 days a week for only $50 a month! Stay tuned for more details once we get closer to October!

Wednesday AM/ Friday regular WOD
Strength
Thruster – 3/3/3/1/1 (find a 1RM. Go heavy!)
METCON
10 rounds
1 Tire flip (big tire/ small tire)
50M Heavy farmers walk (botton of hill to 2nd bay door and back, go as heavy as possible)

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I hate birthday WODs. Especially mine. I even hate my friends birthday WODs. Who was the masochist that decided that CrossFitters should celebrate each others birthdays by trying to kill themselves with a horrible workout? And why do I keep programing them?
Tuesday’s WOD
Dual birthday WOD for Victoria (25) and Dave (24) so no strength WOD
METCON
25-Box jumps (24/20)
24-Deadlifts (225/135)
25-Power Snatches (95/65)
24-Squats (135/95)
25-Power cleans (135/95)
24-GHD Situps
25-Wall Balls
24-Calorie Row
25-Back Ext
24-KB Swings (2/1.5)
25-Pull Ups
24-T2B

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Busy month with birthdays this month in the box! Latest HITCF’ers to have one is Victoria R. and Dave W. (Aka Vicky and Super Dave). Happy birthday guys! Your birthday WOD will be Tuesday!
Mondays WOD
Strength
Front squat 5/5/5/3/3
Snatch grip high pull 5/5/5
METCON
5 rounds for time:
5 OHS (95/65)
5 HSPU
10 Burpee pull ups

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This is the last squat day in this strength cycle. Go hard and heavy!
Thursday WOD
Back squat 3×8
METCON
12 minutes of Super Cindy
AKA:
AMRAP 12
5 C2B pullups
10.Weighted pushups (45/25 plate on back)
15 Squats with 45/25 plate on shoulder

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