November 30, 2017

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...

November 28, 2017

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....

November 27, 2017

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 

November 23, 2017

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 tu...

November 22, 2017

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 Th...

November 20, 2017

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 

Thursda...

November 15, 2017

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...

November 13, 2017

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 @...

November 11, 2017

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 

November 6, 2017

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. Gla...

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