Ali Nolan's results speak for themselves.


The first seminar of our "Open Prep" series hosted by coach David and coach Robby: Gymnastics, will be held at 12pm this Saturday, February 4, followed by Weightlifting (February 11), and finishing with Cardiovascular Capacity (February 18). The cost for CrossFit Hard members is $15/seminar and $20 for non-members. Seminars will be limited to 20 participants. This series is applicable to any and all athletes. Now is your chance to go over all of the nuances about the movements you have been learning, but might not have had enough practice due to the 1-hour time constraints. Pre-registration is required for each seminar, those who wish to participate will have until 24 hours to sign up before the window closes. Looking forward to seeing you there! 

Coach Graham

WOD 013017

What was the first concert you went to see?

Pause Back Squat

Pause Back Squat: 1 Rep Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Back Squat

Back Squat: 4 Reps Every 2:00 X 3 Sets
This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit.

Metcon (Time)

3 Rounds For Time:
21 Hang Power Cleans 95/65
24 Front Rack Lunges 95/65

12 Per slide

Cash Out

Tabata Hollow Holds

Out of Town WOD

Tabata 2 miles
Run 2 miles running for 20 seconds on, 10 seconds walking/resting


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