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RECENT NEWS

  • Friday Hero WOD 06/09/2017

    By admin | In Workouts | on June 8, 2017

    Friday June 9, 2017 Warm up 400m run Then 2 Rounds 8 (Empty bar or PVC overhead press) 8 OHS 8 DL Coach led mobility for shoulder press & metcon Strength – Shoulder press (After proper warm up sets) Based on 90% 1RM plus #5 5 reps at 75% 3 reps at 85% +1 rep […]

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  • Thursday Metcon 06/08/2017

    By admin | In Workouts | on June 7, 2017

    *If you haven’t no had a chance to fill out the 3 question survey monkey on our members FB page please do so😁 Warm up Row 500m then 2 Rounds 10 push-ups 10 back extensions 10 good mornings Coach led mobility and stretching Strength-Deadlift (After proper warm up sets) Based on 90% 1RM plus #10 […]

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  • Wednesday Metcon 06/07/17

    By admin | In Workouts | on June 6, 2017

    A metcon on a Wednesday what?! HIT CF will be programming metcons for members to come in during open gym time to knock out from 430-730pm! WALL BALL WEDNESDAY 10-20-30-40-50 Wall Ball 20/14 *After every grouping perform 10 burpee over box (24/20) Time Cap 20 minutes

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  • Tuesday’s WOD 06/06/17

    By admin | In Workouts | on June 5, 2017

    Tuesday June 6, 2017 Warm up 3 Rounds for time 100m run (butt tree & back) 10 walking lunges (each leg) 10 empty bar floor press Coach led mobility and stretching for Bench & metcon Strength -Bench press (After proper warm up sets) Based on 90% 1RM plus #5 5 reps at 75% 3 reps […]

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  • Monday’s WOD 06/05/17

    By admin | In Workouts | on June 4, 2017

    Monday June 5, 2017 Warm up 2 Rounds 200m run 10 PVC Thrusters 5 pull-ups 10 air squats Coach led mobility for squats & metcon Strength: Back squat (After proper warm up sets) Based on 90% 1RM plus #10 5 reps at 75% 3 reps at 85% +1 rep at 95%(+ means max reps) Metcon […]

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