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.

  • 2015 Open is here!!

    It's self prep time for upcoming local competition and the 2015 Crossfit Open

    We are going to try something new this year. 

    During any regular scheduled class you may opt out and train on your own in red room.

    Red room will be open whenever gym is open.

    Fundare is packed ( only 3 spots left  ) so dropping and banging weights at 630 pm on M.W,Th wont be allowed. The red room will still be open for gymnastics, rowing etc...........

    We will be having multiple clinics for a nominal fee coming up it's too late to change the game but not too late to make some tweaks.

     

                           Gym Closed during ALL Clinics 


     

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WOD BLOG

  • OPEN WOD 11.4

    WORKOUT 11.4
    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (120lbs / 55kg)
    10 Muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (90lbs / 40kg)
    10 Muscle-ups

    MASTERS MEN - includes Masters Men 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (110lbs / 50kg)
    10 Muscle-ups

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (75lbs / 35kg)
    10 Muscle-ups



  • Quality is not an act, it is a habit.

    Have to make an admission

    I am not a big fan of the Sumo Deadlift High Pull

    ( thats why we rarely do it )

    I question functionality but..............

    Its showing up alot pre OPEN so.......

    EMOM 7

    10 Rep max SDLHP ( go up or down )

    then

    15 minute AMRAP

    1 Rope Climb 15' 

    9 Back Squats 135 / 95

    12 Toes 2 Bar

     


  • Do something wonderful, people may imitate it.

    3 Lifts or 10 minutes to find a 1rm Hang Clean ( Your money is in the squat )

    then

    7 minute EMOM

    75 / 45 power snatch adv 10per round  int 7 beg 4

    with remaining time max rep wall balls

    score = WB


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