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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

July”s Athlete of the Month is Kathe Tran.  Congrats Kathe!

July 28, 2017

Strength:
Close Grip Bench
3 x 10

Metcon:
AMRAP 8
3 Muscle Ups (Ring or Bar)
30 Double Unders
50 Abmat Situps

Core/Accessory:
3 Sets:
8 Single Arm Bottoms Up KB Press
Hollow Hold 30-40 seconds

July 27, 2017

Strength:
Good Mornings
3 x 8

Metcon:
21-15-9
800 Meter Run
Kettlebell Swings (53/35)
Box Jumps (24/20)

Core/Accessory:
3 Sets:
10 Single Leg Deadlift
12 Reverse Flys

July 26, 2017

Strength:
Snatch Pull, Hang, Full
5 x 1

Metcon:
Grace
30 Clean & Jerk (135/95)

Core/Accessory:
100 Banded Rotational Twists (50 each leg)
50 DB Split Squats (25 each leg)

July 25, 2017

Strength:
Ring Dips
10 x 3

Metcon:
“GI Jane”
100 Burpee Pull Ups

July 24, 2017

Strength:
Back Squat
2×10 @ 65%

Metcon:
AMRAP 15
100 Meter Broad Jump
200 Meter Pinch Grip Farmers Carry (45/25)
400 Meter Run

July 22, 2017

WOD:
With a Partner:
100 Wall Balls (20/14)
400 Meter Run w/Med Ball (20/14)
100 Med Ball Squats (20/14)
300 Meter Run w/Med Ball (20/14)
100 Med Ball Sit Ups (20/14)
200 Meter Run w/Med Ball (20/14)
100 Wall Balls (20/14)

*If you drop your Med Ball = 5 Burpees

July 21, 2017

Strength:
Back Squat
15 Minutes to Find Heavy Set of 5 Reps

Metcon:
8 Rounds:
15 Single Arm KB Swing (53/35)
100m Sprint
Rest 1:1 Work
*Even Rounds use Left Arm for Swings, Odd Rounds use Right Arm