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.

MONDAY MONSTER MASH

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes of: 1 Round of “Mary” 1 Round of “DT” 5 min REST“MARY” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups “DT” 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Metcon

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KIDS FIT

Hawestone CrossFit – Kids Fit View Public Whiteboard Weightlifting Back Rack Lunge (4 X 8 increasing) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Back Rack Lunge (4 X 8 increasing) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats

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SATURDAY MARCH 23, 2019

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For time as a 2-person team: 5k Row 400 Double-unders 300 Wall Ball Shots, 20/14 200 Power Snatch, 75/55 100 Burpees, bar-facing

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FRIDAY MARCH 22, 2019

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean 10 min EMOM 2 Squat cleans @ 75% Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

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THURSDAY MARCH 21, 2019

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press 9-7-5-3 Bench press @75% *after each set do 100′ sandbag carry 150/100 lbs Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 12 KB Thrusters (single arm,6 per arm) 50/35 12 cal Row 12 KB swings 50/35 12 cal Bike

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WEDNESDAY MARCH 20, 2019

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Squat Snatch On the Minute x 11: Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% … Minute 4 – Rest Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% … Minute 8 – Rest Minute 9 @ 80% Minute

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