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Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Programs

Multiple Programs to Help Anyone Achieve Their Fitness Goals

Community

Fostering a Supportive Community Through Exercise

Schedule

Class Times That Fit Any Schedule

Athlete of the Month

January Athlete of the Month is Erin Price.  Congrats Erin!

February 23rd

Crossfit open 18.1

AMRAP 20

8 toes to bar

10 Dumb bell hang clean and jerks (50/35)

1 arm, complete 5 on one arm before moving to other.

14/12 Calorie row

February 22nd, 2018

Strength: 8:00 EMOM

Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x)

Start 80% of your Snatch and progress as necessary

Metcon: 9:00 AMRAP

2 Power Snatches (75/55)

4 Box Jumps (24/20)

*Add 2 Reps to each round

*Score is Total Reps

Core / Accessory: 4 Way Band Stretch

Foam Roll Whole Body

*Tune in to Crossfit.com at 8PM for 18.1

February 21, 2018

Strength:
KB Strict Press – 3×10
Incline KB Row – 3×10 (:02 pause at top)
1 Arm KB Shrug – 3×12 (:02

Metcon:
10:00 AMRAP
100m Overhead KB Carry (35/18)
(50m 1 Arm then Switch coming back)
5 Wall Walks
10 Pull-ups

Core / Accessory:
Hollow Holds – 3xMAX
KB Hammer Curls – 3xMAX

February 20, 2018

Strength:
Box Squat – 5×5 (widen base out and pause on box) (box right at parallel)
70% of back squat and progress as necessary

Metcon:
3 Rounds
1 Lap
20 AB Mat Sit-Ups
30 KB Swings (53/35)

Core / Accessory:
Back Extensions 3×12
Rack Calf Raises – 3×15

**Remember the 2018 Crossfit Open Starts this Thursday 2/22!!!!!!!
** Make sure to sign up or if you want more information ask one of your coaches

February 19, 2018

Strength:
Power Jerk 8:00 EMOM
8×2 (75% of previous max)

Metcon:
21-15-9
Power Cleans (115/75)
Bar Over Burpees

Core / Accessory:
Bar Front Raises – 3×12
100 Total Palms Up Band Tears

February 17, 2018

AMRAP 26 minutes:
Partner A Runs 400m
Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95)
*Partners each complete one 400m run

Then…

Partner A Runs 400m
Partner B Completes AMRAP Back Squats (135/95) from floor
*Partners each complete one 400m run

Then…

Partner A Runs 400m
Partner B Completes AMRAP of Double Unders (10 Reps=One Point)
*Partners each complete one 400m run

Then…

Partner A Runs 400m
Partner B Completes AMRAP Burpees (5 Reps= One Point)
*Partners each complete one 400m run

If above is completed in less than 26 minutes, start over and repeat until 26 minutes is up.

February 16, 2018

Strength / Skill:
Kip Swing – 3×5
Hollow jump to support (Lower the box closer to the ground) 3×4 (:03 hold at the top)
False Grip Banded Ring Pulls – 3×15 (pause for :02)

Metcon: Every 1:30 for 9:00
10 Cal Row
10 Hollow Rocks
Remaining Time Pull-Ups
*Score is total amount of Pull-Ups

Core / Accessory:
Standing Banded Pulldowns 3×15