WORKOUT OF THE DAY
April 23

Strength:
15 min to establish 1RM:
1 Power Clean + Hang Power Clean + 1 Power Clean

Conditioning:
15 min AMRAP:
5 Pull-ups
5 Power Cleans (155/105#)
15 Air Squats

April 22

Strength:
Floor Press: 5-5-5-5-5

Weighted Push-ups (45/25#): 3 x Max Effort*
*90 Seconds rest between sets

Conditioning: 
5RFT:
10 HR Push-ups
10 T2B
10 Push Press (115/75#)

April 21

Strength:
Romanian Deadlifts: 8-8-8-8-8

Supermans: 12-12-12

Conditioning:
3RFT:
10 Deadlifts (225/155#)
20 Lateral Bar Jumps
400m Run

April 20

Strength:
Front Squat: 15 min to establish 1RM

Conditioning:

For time:

21 Thrusters (115/75#)
21 Pull-ups
15 Burpees
15 Thrusters
15 Pul-ups
15 Burpees
9 Thrusters
9 Pull-ups
15 Burpees

April 18

WOD:

For time:
1200m Run
15 T2B
800m Run
20 Ring Dips
400m Run
30 Burpees
5 Power Cleans (205/145#)

April 17

Strength:
Front Squats: 3-3-3-3-3*
*Starting 65% of 1RM

Conditioning:
50 Wallballs (20/14#)
25 Sit-ups
40 Wallballs
20 Sit-ups
30 Wallballs
15 Sit-ups
20 Wallballs
10 Sit-ups
10 Wallballs
5 Sit-ups

Hierarchy Barbell Club

You asked, we listened — we are pleased to announce the launch of our Hierarchy Barbell Club (HBBC) on April 25!

Hierarchy Barbell classes will be offered every weekend as a supplement to our regular CrossFit programming. HBBC will be held on Saturday and Sunday, and will focus primarily on improving the technical execution of the snatch and clean & jerk. Improved proficiency in the Olympic lifts will bring additional speed, strength, power, coordination, flexibility and balance to your overall training while increasing explosive strength and output. 

Format
Hierarchy Barbell classes will be offered weekly, and will be sold as a two-day package — be sure to sign up for a weekend when you are available on BOTH Saturday and Sunday!

Day Time Focus
Saturday 2:00-3:30 PM Snatch
Sunday 3:00-4:30 PM Clean & Jerk

Saturday sessions will focus on snatch, Sunday sessions will focus on clean & jerk. Programming will be focused on the needs of the group, along with necessary modifications for individual athletes, and will vary weekly. In each session, athletes can expect to perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

Participation
Hierarchy Barbell is for anyone looking to become more proficient in the Olympic lifts.  Participation is open to all CFH members, but will be capped at 8 people per weekend — the smaller group training offers the opportunity for very individualized attention and coaching.  

Cost
Hierarchy Barbell will cost $45/weekend, which will include two 90-minute sessions on Saturday and Sunday. 

Registration
You can register for Hierarchy Barbell packages via FrontDesk, or by emailing Christine

Note that HBBC classes will be conducted seminar-style each weekend over two days,  so make  sure to sign up for a weekend when you are available on BOTH Saturday and Sunday — no make-ups!

April 16

Strength:
Power Snatch: 5-5-5-5-5

Conditioning:
10 min AMRAP:

In teams of 2, follow-the-leader style:
6 KB Swings (32/24kg)
6 Box Jump-Overs

1 Round = Both partners complete swings + box jump-overs

April 15

Gymnastics:
10 min EMOM, alternating:
Odd: 5 Strict Pull-ups + 5 T2B (unbroken)
Even: 50 DU

Conditioning:
5RFT:
8 C2B Pull-ups
16 Push-ups
400m Run

April 14

Strength:
Push Press: 5-5-5-5-5

Conditioning:
For time:
15-12-9

HSPU
Deadlifts (225/155#)
Hollow Rocks

1 150 151 152 153 154 190