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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

September Athlete of the Month is Karen Agena.  Congrats Karen!

September 22, 2017

Strength:
SumoDeadlift
EMOM 10 @ 80%

Metcon:
AMRAP 3
10 Deadlifts (185/135)
10 Ring Rows
2 Minute Rest

AMRAP 3
8 Deadlifts (225/155)
8 Pull Ups
2 Minute Rest

AMRAP 3
6 Deadlifts (275/175)
6 Chest to Bar Pull Ups

Core/Accessory: 
3 Sets:
KB Pullovers x15
KB Shrugs x20

September 21, 2017

Strength:
Snatch
EMOM 10
2 @ 75%

Metcon:
EMOM 10
150 Meter Row
10 Over Head Squats (95/65)

0-1 Odd Row
1-2 Even OHS

Core/Accessory:
3 Sets:
Barbell Upright Rows x12
Bottoms Up Single Arm KB Press x10 each arm

September 20, 2017

Strength:
Bar Row
1 Round with 30 Second Pause
Wide
Close
Reverse

Metcon:
30 Box Jumps (24/20)
30 Windshield Wipers
30 Hollow Rocks
30 Power Cleans (115/75)
30 Shoulder to Over Head (115/75)
30 Burpees Over the Bar

Core/Accessory:
100x Band Tears
50x Single Leg Deadlift (25 each leg)

September 19, 2017

Strength:
Back Squat
4×8 @ 70%

Metcon:
4 Rounds for Time
400 Meter Run
20 Kettlebell Swings (53/35)
10 Toes to Bar

Core/Accessory:
3 sets:
Bulgarian Split Squats x10 each leg (use weight if needed)
Plank Holds x 1 minute (L, M, R)

September 18, 2017

Strength:
Bench
1 RM

Metcon:
AMRAP 9
3 Ring Muscle Ups
21 Double Unders
Scale = 1 Ring Pull Up & 1 Ring Dip

Core/Accessory:
3 Sets:
False Grip Ring Rows x8
Banded Tricep Pulldowns x15 each arm

September 15, 2017

Strength:
Squat
4×10 @68%

Metcon:
3 Rounds for Time
10 Jumping Squats (75/55)
20 Wall Balls (20/14)
10 Bar Roll Outs

Core/Accessory:
100x Straight Arm Lateral Pulldowns (Banded)
50x KB Flys

September 14, 2017

Strength:
Bench Press

Metcon:
200 Meter Run Buy In
Then:
4 Rounds for Time
10 Ring Dips
15 Pull Ups
Then:
200 Meter Run Cash Out

Core/Accessory:
TBD