Open Hours: 6:00 am – 8.00 pm

Even If You Fall On Your Face,

you’re still moving forward

What is a WOD?

WOD is an abbreviation for Workout Of the Day . The WOD changes in intensity and variety everyday and is always under supervision of one of our coaches. There is one WOD each day that can be adjusted or scaled based on skill level.  For example, if the workout includes squats at 135 lbs but you can only do squats at 65 lbs, then you adjust your weight accordingly. If you’re injured, movements will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced you’ll work your way towards eventually doing the WOD’s as prescribed. Unlike other gyms you do not workout on your own; rather you work out with other members of the gym during a class (WOD) time. During a WOD you will be motivated by the coaches and fellow members.

WEDNESDAY AUGUST 15, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean Thruster (1 Rep Max) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Man Makers (50/35) 10-9-8-7-6-5-4-3-2-1 DB OHS (Both DBs) EXTRA 5min Plank Challenge

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Squat Clean Thruster (Build to a Heavy Rep) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Man Makers (35/25) 10-9-8-7-6-5-4-3-2-1 DB OHS (Both DBs) EXTRA 5min Plank Challenge

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit View Public Whiteboard Weightlifting Thruster (Build to a Heavy Rep) Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Goblet Squats Push Ups EXTRA Tabata Plank Holds

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TUESDAY AUGUST 14, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Balance 5@70% 5@75% 5@80% 3@85% 1@90% Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Alt. DB Snatch (50/35) 10 DB Overhead Walking Lunge (Right) 10 DB Overhead Walking Lunge (Left)

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MONSTER MASH

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time: 25/20 Calories, Rowing 15 Dumbbell Box Step-Ups (24/20, 50/35) Metcon (Time) 3 Rounds for Time: 400m Run 15 Toes-to-Bar 9 Power Snatch (135/95) Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Burpee Pull-ups 15 Thrusters (75/55) 15 Ab-mat sit ups 45

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Metcon (Time) 4 Rounds for Time: 25/20 Calories Rowing 15 Dumbbell Step Ups (24/20, 35/25) Metcon (Time) 3 Rounds for Time: 400m Run 15 Toes to Bar 9 Power Snatch (95/65) Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Burpee Pull Ups 15 Thrusters (45/35) 30

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit View Public Whiteboard Bear Complex (Build to a heavy set) Bear Complex Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Burpees 15 Thrusters 15 sit ups 30 Skips

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