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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.

 

November 21, 2014

Strength/Skill:
Weighted Bar Row 1RM

Conditioning:
5 Rounds
3 Ring Muscle Ups
6 HSPUs
*5/14 Throwback

 

November 20, 2014

Strength/Skill:
Speed OHS 12x2@55% 1RM + Chains

Conditioning:
16 min EMOM
Alternating each minute
4 Squat Cleans @75% 1RM
6 Medball V-Twists (20/14)

 

November 19, 2014

Strength:
6x10 sledgehammer tire strikes

Conditioning:
"Annren"
50-40-30-20-10
Double unders (3x singles)
Wall balls (20/14)

 

November 18, 2014

Strength/Skill:
Speed Strict Weighted Pullup 9x3 @60% 1RM

Conditioning:
15 min AMRAP
5 Shoot Throughs
10 Parallette Pushups
15 Push Press (55/35)

 

Nov 17, 2014

Motivation Monday!

 

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Class Schedule

CrossFit:

M/W/F - 5am, 9:30, Noon, 6pm

T/Th - 5:30am, 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

Friday - 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