MONDAY- MEMORIAL DAY

ATTENTION>>> There will only be morining classes on Monday May 28th, due to the holiday. (Hours 6am-12pm)

"Danny"

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

As many rounds as possible in 20 minutes of:
30 Box Jump - 24" Boxes
20 Push Presses 115 lbs
30 Pull-ups

Post total rounds.

Monday WOD

For time:

800m Overhead Plate Carry, 25/45lbs

Every time you drop the plate, you must do 20 burpees

Thurday WOD

3 rounds for time of:
2- 4 ft Wall Climbs
400 m Run
15 Burpees
7 Split Jerks 135 lbs

Post total time.

Wednesday WOD

2 Handstand Push-up

4 Squat Cleans, 95/135lbs

6 Alternating Lunges

*15 minute AMRAP

Tuesday WOD

10 rounds for time of:

10 Deadlifts, 95/135lbs

10 Push-ups

Monday WOD

150m Overhead Plate carry, 25/45lbs

16 single leg d.b. stiff legged deadlifts, 30/45lbs

80ft Bear Crawl

20 minute AMRAP

Friday WOD

6 One arm d.b. Thruster, 25/45lbs

150m One armed Farmers Carry, 25/45lbs

8 One armed O.H. walking lunge, 25/45

10 Toes-to-bar

*20 minute AMRAP

Thursday WOD

5 rounds for time of:

15 Power Snatches (65/95lbs)

400m Run

Wednesday WOD

For time:

1-10

Snatch Balance 65/96

10-1

Handstand Push-ups

Remember to check the NEW schedule!!!  Print one out from the downloads page or check our interactive schedule.  Remember to refresh the page so it is current =)

Updates

Please join us tomorrow for the Hercules CrossFit Endurance 5k!!!

***Our proposed opening date for the new location, 678 Alfred Noble Drive Hercules, is Tuesday April 3rd 2012. We will announce the class times the night before. In the meantime, keep joining us at the park for WODs. 1000 Tugboat lane, Hercules at 11am, 5:30 & 6:30 pm m-f and 10am Saturday and Sunday.

WODS

<<<<<ATTENTION>>>>>

Please join us at the park Monday through Friday 11am, 5:30pm and 6:30pm & 10am Saturday and Sunday. All levels welcome!!!

Shoreline Park
1000 Tugboat Lane, Hercules

***If it is raining, not sprinkling, classes are cancelled.

Saturday & Sunday WOD

Please join us at the park for a fun WOD!! All levels welcome 10am saturday and sunday

Shoreline Park
1000 Tugboat Lane, Hercules

Thursday & Friday WOD

Please join us at the park for a fun WOD!! All levels welcome 11am and 6:30pm

Shoreline Park
1000 Tugboat Lane, Hercules

Wednesday WOD

Please join us at the park for a fun WOD!! All levels welcome 11am and 6:30pm

Shoreline Park
1000 Tugboat Lane, Hercules

Tuesday WOD

10 One arm squat snatch, 25/45lbs
15 Kettlebell swings, 25/45lbs
20 Hollow Body Rocks

*20 minute AMRAP

HCF Social at our NEW location

MONDAY FEBRUARY 20th from 12-5:30pm at 678 Alfred Noble Drive, Hercules CA

Well, we know this all happened fast....but we have a new location. We want to have a "soft opening" /social to get everyone together, check out the place, have good food and fun! We are doing a pot luck style, so bring your favorite dish. This is kid friendly. Since it is a holiday, our class schedule will be 10am beginner, 11am advanced, 5:30pm advanced and 6:30pm beginner and it is a FREE workout for everyone. Please make sure you sign and and fill out paperwork before you WOD since it is a new location, I need new paperwork. Thank you ALL for your, patience, help and understanding through this transition!!!! We are lucky to have such an amazing HCF community =)

MONDAY WOD

"Welcome Home"

30 Burpees

20 Pull ups

10 Handstand Push ups

10 Shuttle Runs

20 Walking Lunge steps

30 Sit ups

*3 Rounds for time

Beginner Class WOD

5 Burpees

10 Shuttle Runs

20 Alternating Lunges

10 Sit ups

*20 minute AMRAP

Thursday WOD

Skill & Strength

Weighted push ups 5-5-5

WOD

21-18-15-12-9-6-3

Power Cleans 75/115lbs

Lying Wipers (holding onto the bar)

Double Unders

Wednesday WOD

Skill & Strength

Bridge ups. 6 rounds Tabata style

WOD

For time:

100 Box Jumps, 20/24inch

100 one arm dumbell hang power snatch, (50 each arm) 25/45lbs

100 Pull ups

Run 8 laps

Tuesday WOD

Skill & Strength

Snatch Balance 3-3-3-3-3

WOD

This WOD is in Nancy Christensen's name.  Nancy is the mother of Christine Rocca and is not doing well with her health.  We want to send positive energy and prayer to her and her family!!

"Christensen"

8 Overhead Squats, 65/95lbs

80ft Bear Crawl

20 second L-hang, on pull up bar

*15 minute AMRAP