1. What is HWCF?

HWCF is a community of individuals at Hanscom AFB looking to motivate each other to improve their fitness.

We do this following a program of workouts designed to prepare you for the unknown and unknowable. Each class consist of a dynamic warmup, a strength or skill portion, the Workout of the Day, cool down. In roughly an hour, you will experience one of the best workouts of your life.

It is led by trained instructors who ensure you are performing the exercises safely and efficiently. The workouts will be constantly varied and challenge your body control, metabolic conditioning, and weight-lifting ability. Why HWCF? Read more here.

2. Who are the instructors?

Your instructors.

3. What is the On-Ramp Course and why do I have to take it?

On-Ramp Course

4. When is the next On-Ramp Course?

Check out the schedule for more information regarding On-Ramp dates.

5. How can I sign up for the On-Ramp Course?

Click on the On-Ramp Course Tab and fill out the form.

6. Is there a priority list for On-Ramp Course?

Once completing the On-Ramp Course, WODs are first come first serve. There is a priority list for the On-Ramp Course. In order of priority:

  1. Military,
  2. Gov’t Employee,
  3. Military Dependent/Retired,
  4. Contractor

7. What is the WOD?

The Workout Of the Day (WOD) will be posted online for all to see. It is about an hour long, consisting of a warm-up and instruction period, followed by a workout and cool down. The workout may be any combination of cardio, gymnastics, and weightlifting and throwing.

8. How can I get involved with the HWCF in other ways than classes?

The HWCF is run by volunteers. Want to help out? Send us an email at hafbwtc@gmail.com

9. What exactly is meant by light, moderate, heavy and max loads?

LIGHT:  This is technique work.  In terms of “threshold training” (the balance of technique vs. intensity) this is all about technique and no intensity.  Think “practice” not “training”.  Light loads should be about 60% of 1RM.

MODERATE: These loads are heavy enough to provide a response, but light enough that you can look pretty hitting every rep.  In terms of “threshold training” this is near the tipping point of technique and intensity, but just a  little more heavily weighted towards the technique side.  Somewhere around 70-80% of 1RM.

HEAVY: This is heavy enough that you have to think about the weight, but you shouldn’t be missing reps. This is “Threshold Training,” where you are training equal parts technique and intensity.  Heavy loads should be somewhere around 80-95% of 1RM.

MAX: These are all out efforts.  95-105% of 1RM.

10. What is a goat?

Goats are weaknesses.  If you want to compete in this sport, you MUST work on them.

11. What does “EMOM” mean?

On The Minute.  Complete the work, and rest the remaining time.  At the start of the next minute go again.

12. When it says “clean” is that a squat clean or power clean?

If Power or Squat is not specifically prescribed it is the athletes choice to determine the most effective method.

13. What is the difference between “Recovery Days” and “Rest Days?”

Rest is just that – nothing.  Relax, veg-out, hang with the family, watch tv and generally get off your feet.  Rest is important both mentally and physically.

Recovery is about pro-actively speeding up your recovery.  This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery.

14. What does “across” and “climbing” mean?

Across – do the same weight for all sets.
Climbing – add weight every set.  Make sure your first working set is a legit working set and not a warm-up.

15. What if it doesn’t say “across” or “climbing”?  Which should I do?

If across or climbing isn’t posted.  It is your choice.

16. What is the difference between “5×3” and “3×5”?

On this site we write the programming as sets x reps, so 5×3 means do 5 sets of 3 reps.

16. What does Unbroken mean?

Just what it sounds like.  You must complete the set without stopping.  If you rest or stop during a set, you must repeat the entire set starting from rep one.