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  • Thursday Training 4.12.2018

    By admin | In Workouts | on April 11, 2018

    Partner WOD going down this Saturday.  A great opportunity to invite someone new to try out HIT CF! Warm-Up: Side Squats Inch Worm High Knees Toe Touches BW Lunges STRENGTH: Deadlift Build to a Heavy Set of 5 (20 mins) METCON: AMRAP 12 6 Strict HSPU 9 Deadlifts 225/155 30 DU Scaling Options: Seated DB […]

  • Wednesday Training 4.11.18

    By admin | In Workouts | on April 10, 2018

    Open Gym goes down 430pm-7pm.  Great opportunity to work on weakenesses and goals for the 2019 Open! Warm-Up: Athletes Choice METCON: Alternating On the Minute x 14 (7 Rounds): Odd – 200m Run Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

  • Tuesday Training 4.10.2018

    By admin | In Workouts | on April 9, 2018

    Looking to compete in an upcoming CrossFit competition? HIT CF will be taking a team to the Salt Games this year in Myrtle Beach in June.  If interested speak to Annie or Gordon. Warm-Up: 100m Sprint 5 Burpee Pull-Ups 100m Sprint 10 Wall Balls 100m Sprint 15 Push-Ups STRENGTH: Front Squat 5-4-3-2-1 *Complete each set […]

  • Monday Training 4.9.2018

    By admin | In Workouts | on April 8, 2018

    If you haven’t had a chance to try out our new Concept 2 Rower and X Training men’s bars give them a ride this week! Warm-Up: Med Ball Volleyball *Use the 10lb med ball and divide in 2 teams. Use a “toss” to volley back and forth.  Each time Medball hits the ground, everyone has […]

  • Friday Training 4.5.2018

    By admin | In Workouts | on April 5, 2018

    Friday Open Gym 430-630 then class at 630! Warm-Up: Coaches Choice Coach Led Mobility Row Conditioning: For Time 1x1000m 2x600m 4x200m 2x600m 1x1000m Equal Work/Rest. If it takes you 2 mins to down 200m, then you rest 2mins.