November - 2017

Thursday

Monday

Thursday

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Thursday

Warm up 6-8 minutes :30 seconds row 7 KB swings (light) 7 burpees Specific Shoulder mobwod and activation Strength / Skill Push Jerk 2-2-2-2-2 * You are going to build a heavy set of 2* Making sure it’s a efficient and safely performed Jerk! Workout 20-15-10 Hand stand push ups Ground to overheads 135/85# Coach Andrea and DJ Kinect on their 800m run on a beautiful Wednesday morning on the Ridge. Don’t forget we have CrossFit kids on Tuesday and Thursday at 4:30 pm. Our KISD c

Reciprocal Inhibition

There is a lot of heresay on what’s important about functionality of a program or fitness in general. Being “FIT” is relative to the sport or reasoning behind your efforts to workout. All in all it doesn’t matter, our goal is to stay injury free and have fun doing it. We don’t like to overthink fitness and it as a whole. Today’s term of the day is “Reciprocal Inhibition” We talk about warming up a lot and not so much as to why. First of it helps with the mobility and fluidity

Monday

Ok Thanksgiving is gone so now let’s work on the goals! Start now! Back Squats Workout of the day 15-10-5-10-15 Burpees Push press 115/85# For time

Happy Thanksgiving from CrossFit Harker Heights and our team!

Today is a day to give thanks. We want to thank all our athletes that come through our doors and give us the chance to proved them with the best part of their day. We look forward to growing with you guys and building lifelong relationships. Home workout to burn the turkey and deserts .... Warm up Go for a 5-7 min jog Upon finishing work on mobility (stretch) for 3-5 minutes targeting your tighter areas. Workout Perform 2 reps each and climb 2 reps every round for 20:00 minut

Wednesday

Warm up Coach led Strength / Skill 800m run x 3 rest 3 min seconds between sets Workout of the day 3 rounds for max effort 500m row 10 burpees 10 KB swings 70/53# Rest 1:1 Don’t forget, Wednesday we will only have a 9:00 am class and closed that evening and closed on Thanksgiving holiday. See you Friday for the regular schedule. Happy Thanksgiving

Happy Monday

Warm up Coach Led * Conecetrate on hips and Glute activation* Strength Back Squats 5 sets of 2 @ 75-85% (3111) Conditioning 12 - 9 - 6 Power cleans 135/85# Box jumps 24/20” We have special hours this week due to the Thanksgiving holiday. Wednesday - 9am class only Thursday - Closed All other days are normal

Wednesday

Warm up Coach led Going to concentrate on glutes and hamstring activation. Skill 800m runs x 3 rest 3 minutes between each run Log your fastest into WODIFY Workout of the day 4 min AMRAP 10 - Power cleans 185/135# 10 - Box jumps 24/20” 3 rounds resting 90 seconds between each 4 min AMRAP. Pick up where you left off. Scored by total rounds + reps

Happy Monday

We capped off the amazing weekend with a "Weightlifting meet" at our sister gym in Copperas Cove "Beyond Limits Strength & Conditioning. We love spreading the love of fitness! Warm up Coach led Skill A.) 4 x 400m run (log your fastest in WODIFY) B.) Back squats 5 x 2 @ 75-85% Workout C.) 15 min AMRAP 60 Double Unders 30 Kettle Bell swings 53/35# 15 Overhead Squats 115/85#

Saturday 11/11/20117

Join us for a community workout. Never done it? Curious? Dropping in for the holidays? Come join the best CrossFit community in Harker Heights! 9:30 am bright and early

Monday

Thanks for checking our site out! Our blog will be used for updates and community announcements. Our workouts are posted on WODIFY which is only accessible by our members. Have a great day! Marisol dropping in to CFHH and checking out CrossFit after a 4 year break. Glad you can join us!

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