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Hey CF Hard Athletes!!  Coach Vic, here with all you need to know about our newest, upcoming cycle!

I am so excited about the next month of programming and shifting some of what we are focusing on at CrossFit Hard. We are going to be testing your Speed, stamina, coordination and accuracy. Over the next four weeks, we will be performing lots of Olympic lifts, shorter WOD’s, and interval work.  Of course, it will all be mixed in with our general programming.  But, look for heavier weightlifting days with short, sprint, anaerobic WODs, WODs with work/rest intervals to allow recovery time for you to push your thresholds, and one longer WOD a week to focus on your aerobic capacity. 

We will be hitting variations of the Snatch and Clean and Jerking 2x/week; one heavy session and technique session. Be ready to spend some time focusing on TECHNIQUE. Be willing to spend time developing these lifts. We will have two targeted sessions for gymnastics every week.  One to benchmark, tests and train our bodyweight movements and a second session to develop skills, balance and strength.

We are looking to develop explosive athletes.  These plyometric movements will increase your speed, O-lifts, balance, coordination, agility and make you a more powerful athlete.  Primarily they will make you a better athlete. Think of it this way, of all the tests at the NFL combine, the vertical jump test is the best indicator of success in the NFL (better than the 40-yard dash, pro agility shuffle, bench press, and all others).

REMEMBER:  For your recovery, try active recovery! You will recover faster, perform better every other day of the week, build up the tolerance to volume, and be a better all-around athlete by moving on your recovery day.  Doing something outside the box will get you more exposure and expand your margins of experience.  And for your REST days -  Take a complete break, mentally and physically from training.  You need this to stay fresh, strong and healthy. 

We will do our part to give you my best programming and coaching, please do your part by coming in consistently, and coming to kill it in the gym! Don’t forget, every Saturday is our TEAM or Partner WOD!



Why do you CrossFit?

Today, tomorrow and Saturday are guest days, we welcome any new faces to the gym.

We encourage members to bring a new guest in today, tomorrow and Saturday to any of the regularly scheduled class times.


Today's WOD

Warm up

Samson Stretching

"3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each
round for 15-30 seconds)
Overhead Squat with PVC
(Good Morning) "

CrossFit Baseline (Time)

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Metcon (AMRAP - Rounds and Reps)

15 Mins: Teams of 2

Partner A runs/rows one 400M/500M Sprint
Partner B does AMRAP of:
9- Burpees
9- Wall Ball Shots (20/14)
9-  Push-ups
until A gets back.



CrossFit Journal: The Performance-Based Lifestyle Resource