Welcome to CrossFit Hanford

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

WOD BLOG

  • S1- 7 rm Hang Power Clean M1-

    Lets start with finding a heavy 7 reps of

    Hang Power Clean

    20 minutes.........then

    let's finish with

    Final heavy 7 will be your weight for metcon

    15-9-6

    Deadlift 

    FRWL (15 total, 9 total, 6 total ) in place

    Chest to Bar Pullups---------> chin-----> ring rows


  • Filthy Fifty

    9 to 11 am ( all other classes cancelled )

    ‪#‎malabananstrong‬ fundraiser

    Fundraiser for injured athlete Marc Malabanan ( New Era Crossfit and a visitor to CFH )

    You can do this as a team ( which is lotsa fun ) or challenge the teams and do it as an individual

    “Filthy Fifty”

    For time:

    • 50 Box Jumps, 20/24 inch box
    • 50 Jumping Pullups
    • 50 Kettlebell Swings, 1 pood
    • 50 Walking Lunges
    • 50 Knees-to-Elbows
    • 50 Push Press, (F – 35lb / M – 45lb)
    • 50 Hip Extensions
    • 50 Wall Balls (F – 14lb/ M – 20lb
    • 50 Burpees
    • 50 Double Unders

     

     30 minute time cap

  • 2 minutes burpees 6 minutes 3 RM OHS then........10 minutes

     

     2 WODs 2 Scores can you win both?

    Every point every pound counts

    2 minutes Plate standard burpees then 6 minutes load your own 3 rm OHS

    Burpees plus 3RM = score

    rest exactly 5 minutes

    10 minute AMRAP

    5 Pushups

    10 Situps

    15 air squats

    Time permitting 3 minutes MR HSPU

     

     

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