Monday 8/20/2018

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STRENGTH

OVER HEAD SQUAT

4 x 10

WOD

For Time:
10 Deadlifts @ 135/95
15 Box Jumps @ 24/20
15 Deadlifts @ 185/135
15 box jumps @ 24/20

REST 3 MINUTES

For Time:
15 Deadlifts @ 225/155
15 Box jumps @ 24/20

REST 3 MINUTES

For Time:
15 Deadlifts @ 275/185
15 Box Jumps @ 24/20

REST 3 MINUTES

AMRAP3

30 Deadlifts @ 315/205
15 Box Jumps @ 24/20

*Deadlifts and box jumps are are a killer combonation. The deadlifts drain your explosive power and the box jumps drain your posterior power. Each interval NEEDS to be 100% effort. The intervals are structured to take less than 90 seconds, but could take up to 2 minutes. The athletes also get 3 minutes of rest, so if they ARE finishing in 90 seconds that is a 2:1 rest ratio. With that they should be capable of pushing very hard.

HAPPY BIRTHDAY

SANDRA TYNAN, JAMES (JIM) LOSH, and BREANNE LAW!!

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Tabitha D

“It is no joke to say that fitness is a journey!!! Its not a sprint but a marathon!! For the past four years I have been working really hard. I have fallen off the train several times, but what matters is getting back up again and keeping consistent. Setting goals I have found is very important, it has pushed me in the right direction!! I want to thank all the fine folks at Strong Together Hackettstown CrossFit, without you amazing coaches supporting and pushing me I would not be where I am today!! One can not forget the amazing support and sheer awesomeness of the Strong Together members as well!!! This place is full of laughter and support!! Life changing experiences happen so often in this place!!! Thank You!!! Thank you coaches and Thank you CF family!!”

Mike V

Love this place. I did one of their 6 week challenges. lost a total of 19 pounds and 3.6% body fat. The challenge includes the gym, diet, and constant communication and accountability. You get an app to reach out to your coach whenever you want. When my wife saw how much I liked it she joined too! Everyone there is so nice and welcoming. Felt very comfortable there from day 1. There is a huge range of ages and body types. The coaches are great and explain everything thoroughly. My wife has never done any weight training which she was worried about but now she loves strength training. She did the challenge too with great results. We have been there for 3 months and will continue to go. I would recommend this place to anyone! You will not be disappointed! Never miss a Monday!

Marisa G

I started CrossFit a few years ago just for cardio but little did I know I was going to fall in love with strength training and using the barbell. I’ve gained more confidence in myself through the workouts as well as found a new community. A community that supports you and challenges you to be the best version of yourself. I competed in my first CrossFit Open and loved every moment of seeing how far I’ve come with my training at HCF. The coaches are personable, encouraging, and so motivating. I highly recommend HCF! You never know how strong you are until you come in and try a workout 🏋🏻‍♀️ 💪🏻

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