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.

TUESDAY DECEMBER 18, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (On the Minute x 5: 5 Touch and Go Squat Snatches) Metcon Metcon (Time) 5 rounds 500 m Row 30 Wall balls 20/14 30 Burpees 30 min CAP Metcon (No Measure) 4 sets 10 Good mornings (moderate weight) 15 reverse hypers (banded)

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KIDS FIT

Hawestone CrossFit – Kids Fit View Public Whiteboard Weightlifting Power Clean (5 X 5 INCREASING) Metcon Metcon (Time) 5 Rounds for time of: 32 Kettlebell Swings 50/35 16 Burpees 4 Wall walks 25 min CAP

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Overhead Squat (5 X 5 INCREASING) Metcon Metcon (Time) 5 Rounds for time of: 32 Kettlebell Swings 50/35 16 Burpees 4 Wall walks 25 min CAP

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SATURDAY PARTNER WOD

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon (Time) 400m Run 60 Wall balls 20/14 400m Run 60 Toes to bar 400m Run 60 DB Snatch 70/50 400m Run 60 HSPU 400m Run 60 KB swings 70/50 400m Run 60 Pistols 400m Run 60 cal bike 400m Run 60 cal Row 400m Run 60 GHD

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FRIDAY DECEMBER 14, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%) Metcon Metcon (Time) 10 rounds 10 Power snatch 115/75 10 Box jumps

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Snatch (20 min work on snatch ) Metcon Metcon (Time) 10 rounds 10 Power snatch 75/55 10 Box jumps 24/20

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THURSDAY DECEMBER 13, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Gymnastics HANDSTAND WALKS (5×50′) E2MOM fro 10 min 50 feet HS walk SC – 6 Wall walks Metcon Metcon (Time) 100 Wall balls 20/14 50′ HS walk SC – 5 wall walks 100 DB walking lunge 50/35 50′ HS walk 100 Wall balls 20/14

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