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(512)410-HERO    
info@HeroesCrossFit.com    

 

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Proud Heroes
Family
Competition
Mobility
Tall Sock Tuesday
All Abilities, All Skill Levels
Be Your Own Super Hero!

Heroes CrossFit promotes physical fitness, nutrition, and service in the community.

We believe anyone can be a hero, and want to help you reach that potential for yourself, your family, and your community.

 

Friday, 4.18

Strength/Skill:
5x5 Strict Press
 
Conditioning:
Nancy
400m Run
15 OHS (95/65)
Cardio: Tabata Burpees after WOD
 

 

 

Thursday, 4.17

West

 
 
Teams of 3
30 min AMRAP
1500m Row
4 HSPUs
17 KB Swings (70/53)
13 Partner Deadlifts

 

 

Wednesday, 4.16

Strength/Skill:
10 minute AMRAP for Distance
Overhead Bumper Plate Carry (45/25)
Conditioning:
10 minute AMRAP for Distance
Rowing
Cardio: Increase both AMRAPs to 14 mins
 
 

 

 

Tuesday, 4.15.14

Conditioning:
Boston WOD
26:20 AMRAP
800m Run
4 Burpees
15 KB Swings (53/35)
13 Situps

 

 

Monday, 4.14

Strength/Skill:
3RM Deadlift
*must be touch and go at the bottom


Conditioning:

4 Rounds
200m Run
10 Push Press (75/45)
200m Row
10 Push Press (75/45)

 

 

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Class Schedule

CrossFit:

M/W/F - 6am, 9:30, Noon, 6pm

T/Th - 5am, 6am, Noon, 6pm, 7:15pm

Sat – 9:30AM (FREE to the community!)

Open Gym

Monday: 10:30am - 12pm, 5pm - 6pm

Wednesday: 10:30am - 12pm

Thursday: 5pm - 6pm

Sunday: 1pm - 3pm

Yoga

Monday - 7:15pm

Wednesday - 10:45am

All CrossFit and Yoga classes last one hour, except Free Saturdays, which usually run about 1 1/2 hours. 

If your schedule does not allow you to attend one of the class times on our list, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it. .

Intro sessions and personal skill lessons are available at other times by appointment only.

CrossFit Journal: The Performance-Based Lifestyle Resource