Friday 28 November 2020 – 2021 Nutrition Challenge Reminder

Hi guys – we now have EIGHTEEN sign-ups for this year’s virtual, quarantine-friendly 2021 Nutrition Challenge!  We’re getting close to that 12 December registration deadline, so don’t wait!

See the 18 November post for details.  To sign up, please send an email to Bagay.Anne@gmail.com -AND- Amanda.M.Casale@gmail.com with:

  • Your name
  • Your Challenge option (Paleo, Zone, Macros, Keto, etc.)
  • If you require having another specific person on your team

Sign up now – more details will come out after the 12th!

Monday 23 November 2020 – 2021 Nutrition Challenge Reminder

Hi guys – we already have ELEVEN sign-ups for this year’s virtual, quarantine-friendly 2021 Nutrition Challenge!  We are ALL struggling this year, we get it – 2020 has been hard on all of us. Let’s use this as an opportunity to motivate each other and get back on track. No more excuses!

See the 18 November post for details.  REGISTRATION WILL CLOSE ON 12 DECEMBER!  To sign up, please send an email to Bagay.Anne@gmail.com -AND- Amanda.M.Casale@gmail.com with:

  • Your name
  • Your Challenge option (Paleo, Zone, Macros, Keto, etc.)
  • If you require having another specific person on your team

Don’t wait – more details will come out after the 12th!

2021 Virtual Nutrition Challenge!

Hi guys! HWTC has decided to offer a virtual, quarantine-friendly 2021 NUTRITION CHALLENGE for anyone interested in coming together as a community and getting some extra nutrition motivation going into the CrossFit Open.
Just like previous years:
  • Track your food intake
  • Participate in a weekly WOD
  • Earn bonus points for healthy habits
UNLIKE previous years:
  • This is FREE!
  • Challenge options are not limited to Paleo and Zone (see below)
  • There will be FOUR TEAMS (vs partners)
  • Take your own body measurements
  • WODs will be limited equipment/at home style
The Challenge will begin January 1st and end February 19th and we will close sign-ups on December 12th. To sign up, please send an email to Bagay.Anne@gmail.com -AND- Amanda.M.Casale@gmail.com with:
  • Your name
  • Your Challenge option (Paleo, Zone, Macros, Keto, or check with us if you want to try something else!)
  • If you require having another specific person on your team

Beyond your one specific individual request, teams will be determined at random. We’ll get more information out to you guys after December 12th.

Hope to hear from you all soon!

HWTC Status Update

Good evening Athletes,

With the dwindling participation and the opening of many local gyms, you may have noticed that we have decided to suspend the online Zoom classes. We thank all of you who came to workout together virtually.

We will continue to post all types of programming for you, whether you have a full range of equipment, limited equipment at home, or none at all.

As far as the Hanscom Warrior Training room on base: we are currently not authorized to conduct organized classes. The room IS open for limited capacity (6 people as of this writing) and you must pre register to obtain entrance via the 66th FSS website here. Please note the gym is not currently open to contractors, there is very limited equipment available for use, and you MUST maintain social distance.

As far as on-ramp, we are not currently offering any classes and it will likely be a long time before we are authorized to conduct any classes, nonetheless beginners on ramp courses.

We will post any further developments as they come and keep you alerted as to when classes may resume under the opening guidances.

Thank you,
The HWTC team

Wednesday 14 October 2020 – No Classes

Hi guys! No classes today, as we’re busy prepping for “Battle in the Backyard” – 3 days to go!!! Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
50 double-unders
8 hip & back extensions
10-15 band pull-aparts
5 inchworm push-ups
1x Burgener warm-up with empty barbell, 45/35#
5-7 ring rows

RX:
AMRAP 20:
3 DB clean & jerks, 50/35#
5 pull-ups
7 push-ups
9 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 50/35#
15 pull-ups
21 push-ups
27 air squats

Scaled:
AMRAP 20:
3 DB clean & jerks, 35/25#
3 pull-ups (or ring rows)
5 push-ups (or kneeling push-ups)
7 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 35/25#
9 pull-ups
15 push-ups
21 air squats

At Home:
10 rounds for time of:
15 push-ups
Broad jump, 10m

Additional Work:
L-Sit – Accumulate 120secs

DB Box Step-Up – Use the heaviest weight you can for 40 reps