Hey, Athletes!!  Coach Vic, here with all you need to know about April’s 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.   

Every Monday will be Ladies’ Night Mondays. This does NOT mean it is only for ladies…. It means we will be testing all the female benchmark workouts! Every Monday! All of the April!  So be sure to be there and TEST yourself!

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 dominant athlete.  Mostly 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 a 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, vigorous and healthy. 

 REMEMBER: Your goal is to become a three-headed monster.   Top athletes in this sport have Strength, Skills, and Conditioning.  Your goal is to be feeding (improving) all three heads at the same time - every month, every week, every day.  If you have a serious weakness in one (one head is smaller than the other two), feed it more till it’s as big as the others.


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! The best part about CrossFit is the community! Workout with all of your friends, every Saturday because it is our TEAM or Partner WOD!


Happy Birthday Ginger

If you could not work for a year, what would you do?

Front Squat Warm Up

Front Rack Mobility

2 Rounds

20 Squats w/band

5 Inch Worms

20 OH Squats

Front Squat

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:
1 Power Clean (135/95 lbs)
2 Front Squats (135/95 lbs)
4 Front-Racked Lunges (135/95 lbs)
8 Chest-to-Bar Pull-Ups

Out of Town WOD

5 Sit Ups
6 Jumping Lunges (Alternating Legs)
3 Broad Jumps


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