<QUOTE OF THE DAY>
"To me, the function and duty of a quality human being is the
sincere and honest development of one's potential."
- Bruce Lee - 

- WORKOUT OF THE DAY
    -- Strength Session: Weighted/Strict Pull Ups
    -- 5-5-5-5-5 @ MAX EFFORT
- Followed by
    -- 15min AMRAP
        --- 10 x Deadlifts @ #165/#115
        --- 10 x Box Jumps
        --- 10 x KettleBell Swings

CrossFit Open WOD 12.3 is OUT!
18min AMRAP
15 x Box Jumps @ 24"/20"
12 x Push Press @ #115/#75
9 x Toes to Bar

LET'S GET IT, WOD-ZILLAS!!!

<QUOTE OF THE DAY>

"We're all Bozos on a bus...until we find a way to express ourselves." - Steven Tyler
For many of us, Crossfit is our expression - our physical way of showing people who we are. For some of us it is a routine, for others it is an undying passion. Whatever it is to you...use it.

First things first...the CF Open WOD is POSTED!!! Simple, sucky, and...sucky.
The simple part: 7min AMRAP of one basic Crossfit movement.
The sucky part: The one basic Crossfit movement is ... wait for it ... BURPEES!
That's it - complete as many burpees as you can in 7mins. On the jump you must touch a target 6 inches above your max reach...pullup bar, ring, tape on the wall...whatever! Remember that you can do the WOD at Hybrid as long as you give notice to a coach and there is a coach counting your reps. If you havent signed up yet, go to  http://games.crossfit.com/ GET IT!!!

Next order of business: SPARTAN 300 WOD TODAY!!!

WORKOUT OF THE DAY
- Strength Session: Front Squat 3-3-3 @ 75%
Followed By...300 WOD
25 x Pullups
50 x Deadlifts @ #135/#95
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x KB Clean & Press @ #35/#25 (25 each arm)
25 x Pullups
POST YOUR TIMES!!!

Hey, Guys - just wanted to announce to everybody that the Kids Crossfit program is being put on hold for now. The HTC & Crossfit staff is currently working on an idea to take the KCF program to the next level. We just need some time to implement all of our ideas - which is going to take a while. Stay tuned to the web site and gym announcements for updates. Thanks for all your support and we can't wait to unveil these new ideas which will accomodate parents & their children, and take HTC to the next level.

NOTE: Starting today, every Monday we will choose one of our athletes and post a pic/profile of them here on the web site - will it be you?

***QUOTE OF THE DAY***
"Alot of people are afraid of heights. Not me; I'm afraid of widths"
- Steven Wright -

WOD
STRENGTH WORK - 5 RNDS - no time...(15min cap)
5 x Strict Press @ 135#/95#
5 x Strict Pullups

Followed By - for time...
50 x Deadlifts @ 135#/95#
100 x SitUps
100 x Double Unders (coaches choice for sub)