Crossfit Hardcore

*If you have to, sub with a 35/55# barbell***And do Front Squats in place of Goblet Squats***

3 Very Important things:

1.  We will be starting a NEW class at THE STATION starting this Thursday @3:30pm.

2.  All of you and your friends must sign up for the CF Open WOD’s.  The first workout gets released tomorrow, so lets come together as one BIG CFHC Family and throwdown amongst ourselves.  There will           be a set location(most likely the HQ cause of its size) for each of the Workouts(6 total/1 per week).  And dont think of this as only for the serious and competitors but just as a way to have fun, push                         yourselves harder and take a part of the bigger picture of CrossFit.

3.  The HQ will be closed Thursday night after the 4:30 and 5:30 classes due to our BIG Event we are having(check upcoming events).

1/2 Marathon

Phish  1:47

E-roc 2:03

Kris G, 2:18

*5 muscle ups=10 Pullups/10 Dips

Attention all new members, you are invited to learn the fighting and self defense tactics of the israeli militarty, anti-terror units and special forces by trying the Krav Maga class taught by Mark Astor aka Marky Mark on Tuesday and Thursday at 7:15pm at the HQ.  Also, if you have children 14 years of age and older who are being bullied at school, bring them to the class to learn anti-bullying tactics.

Looking forward to helping you protect you and your family lives!!!