Newsletter          

 

 Paleo Packs is back in action and better then ever!!  Check out their new facebook page by clicking the link above, which will feature their weekly menu as well as some special promotions that Ernie has planned.  If you haven't tried the meals yet, they are pre packaged delicious and healthy meals that are perfect for quick lunches or dinners!!  If you are tired of not finding quick and easy healthy food to eat, try ordering some paleo packs and have food on hand!

This weeks menu,
- Chili Garlic rubbed Chicken Thighs with Cumin roasted Butternut Squash puree - $10
- Orange Sesame marinated Pork loin with Siracha Aioli, Mashed Sweet Potatos with Coconut Milk and sauteed zucchini - $12
- Half pound grass fed Beef Burger with Bacon and roasted Jalepeno served with Garlic Aioli, Grilled Sweet Potato Chips and steamed Green Beans - $14 

 

We are also happy to present the latest adition of the HCF newsletter, check out the link above for a digital copy, or look for a hardcopy at the gym, coming soon!  

Tuesday
Apr222014

4.23.14

RX1

A.
Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

B.
Two sets for times of:
Row 500 Meters
15 Burpees
15 Wall Ball Shots
Rest 2 minutes

RX2

A.
Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

B.
Two sets for times of:
Row 500 Meters
25 Hand Release Push-Ups
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Rest 2 minutes

 

Tuesday
Apr222014

4.22.14

 

We are so proud of our HCF Masters who competed in the qualifier for the CrossFit Games.  Kim, Rich and Sean each hit personal bests on their cleans, and continued to compete hard throughout the competition improving on their positions from the CrossFit Open.  Sean finished in 37th, while rich moved up to 73rd!!! And we ALL want to be like Kim, currently sitting 10th is the world, and getting ready for a trip to the CrossFit Games!!!!  From your coaches and fellow HCF athletes, congratulations to all three of you, we love you guys!!!

RX1

A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

RX2

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps (rest 5 seconds between jumps)
Rest 3 minutes

B.
Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

 

Monday
Apr212014

4.21.14

RX1 & RX 2

A.
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

Saturday
Apr192014

4.19.14 Saturday Funday

Heres the Game Plan for Saturday at HCF

As always we have an advanced class workout at 8AM

At 9:30am we have our free introduction to CrossFit class. It is a great chance to see what our Level 1/ Weight Management and Basic CrossFit classes look like. Come see the facility meet the coaches and get your body moving.

At 10:30am we have our intermediate level team workout.

Friday
Apr182014

4.18.14

RX 1

A.
Three sets of:
Single Leg Romanian Deadlift x 6-8 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds

B.
For time:
20 Shoulder to Overhead
200 Meter Run
15 Shoulder to Overhead
400 Meter Run
10 Shoulder to Overhead
600 Meter Run

RX 2

A.
Take 10-15 minutes and build to a heavy Clean and Jerk

B.
For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run