Blog

  • Fueling for Murph WOD

    Every year on Memorial day, Crossfit gyms around the country participate in a workout called “Murph” in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005 (read more about this courageous hero here: https://btwb.blog/2018/05/11/memorial-day-murph-who-what-why/?utm_source=facebook&utm_content=murph-who--)The work out for time is:1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Here’s some tips for pre and...  Read More...

  • Mindful Eating Tip of the Day

    “Never eat anything you don’t enjoy, and truly enjoy everything you eat.” At a recent Mother’s Day party, I was eating a side dish and I caught myself thinking “I don’t really like this, it’s only on my plate because my aunt told me it was good.” Shaking the food police is going to be tough, but have a plan when you go to parties. Let other people go first in the buffet line. Walk through the line once and take it all in.   Read More...

  • #MondayMember Spotlight

    This week's #MondayMember is Rebecca! Rebecca Banerji continually impresses us with her dedication and determination to work hard no matter her limitations. With knee issues she often modifies movements, but never complains and always gives her full effort. She inspires all of us to push hard no matter what our limitations or struggles might be on a given day.   Read More...

  • Mindful Eating Tip of the Day

    “Shake the hand that feeds you” This quote comes from my favorite book, In Defense of Food by Michael Pollan. As farmer’s market season approaches, I encourage you to get out there and support your local farmer. Not simply because the food is higher in nutritional quality and it’s better for the environment, but to develop an appreciation for where your food comes from.   Read More...

  • Mindful Eating tip of the Day

     “Exercise is not a punishment” Repeat after me, “I work out because I love my body.” I want you to say that every time a wave of thought comes over you that you have to work out because you ate too much. If you find yourself dreading a workout, it’s probably because you’re working out for the wrong reasons. Take some time this weekend and redefine your fitness goals.   Read More...

  • Mindful Eating Tip of the Day

    “Put your phone down at meal time” Does anyone hate when they are trying to have a conversation with their kids who claim they can multitask by talking to you and snap chat at the same time? Think back to yesterday's mindful tip, “respect your meal.” Don’t disrespect your meal by paying more attention to the cell phone then what’s on your plate. This is especially important for those who find themselves emotionally eating.   Read More...

  • Mindful Eating Tip of the Day

    Hi all and happy Wednesday! Some of you may or may not have heard of intuitive eating. Intuitive eating is a philosophy developed by nutrition professionals to help clients break the cycle of chronic dieting.   Read More...

  • #MondayMember Spotlight

    This week's #MondayMember is Lara! We are so fortunate to have Lara at HCF! She is an inspiration to us all with her positive attidude and amazing effort she gives to every workout. Thanks for being a part of our HCF community Lara!   Read More...

  • #MondayMember Spotlight

    Our #MondayMember is Rich!Rich's smile is contagious. He is encouraging and friendly to all and is also often ready with a entertaining jab or two. Rich, and the entire Lingan "First Family", helps to make HCF the wonderful community that we are.   Read More...

  • #MondayMember Spotlight...

    This week our #MondayMember is Tina!Tina has impressed us with her never-ending energy and desire to improve. We love having Tina and her husband Frank at HCF.  Below are Tina's words describing her HCF experience.   Read More...

  • #MondayMember Spotlight

    Our #MondayMember is Kate Madura!Kate, self proclaimed math geek, has impressed us with her consistent effort and determination. She is always open to correction and is very coachable. Kate had some CrossFit experience prior to joining HCF but has really taken off since joining us nearly 3 years ago.*We asked Kate to share her thoughts about HCF community.   Read More...

  • #MondayMember Spotlight

    Our #MondayMember this week is.....ED!Ed, similar to Prince or Madonna, doesn’t need a last name! Such a S-T-U-D!We asked Ed to tell us about his experience at HCF. Please take a moment to read his very kind words.   Read More...

  • Our first #MondayMember is...

    Our FIRST #MondayMember is.....Nicole Graham!Nicole walked into HCF 3 years ago. She was a little nervous to start but those nerves quickly disappeared when she realized the coaches and HCF community were a supportive and welcoming bunch.*Nicole slays workouts at the 5am hour and does not have a problem throwing around weight that’s usually bigger than her! She is one fierce CrossFit athlete!   Read More...

  • Fueling On-The-Go

     Do you find yourself skipping meals before and after workouts because you’re pressed for time? With little planning, you can be prepared! Stock your gym bag or car with these on-the-go fueling essentials. When you have less than an hour before your workout, try eating a snack made up of quick-digesting carbs like fresh fruit, applesauce or fruit puree pouches, fruit smoothies, pretzels, or low-carbohydrate sports drinks. For sustained energy throughout the day, snacks ...  Read More...

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    Hydration is key to maximizing athletic performance.

    Hydration, hydrate, hydrate! Hydration is key to maximizing athletic performance. It improves your ability to recover faster after training and minimizes muscle cramps and injury. Optimal hydration requires a balance of fluids and electrolytes. Hydration provides many benefits: 1) moistens tissues in the eyes, nose, and mouth2) provides lubrication to the joints3) assists in regulating the body’s temperature via sweat4) transports nutrients, oxygen and wastes in the blood and acro...  Read More...

  • The Whole Life Challenge with a TWIST!

    NEW YEAR. NEW CHALLENGE. WHOLE LIFE Challenge WITH A TWIST! New Year.   Read More...

  • 2016 CrossFit Open Final Standings!!

      Hi All Here are the final standings for our gym! We did great!  As a young gym, we really held our own against the experienced CrossFit gyms.   Read More...

  • 16.3 Recap

    3 down, 2 to go! I am so proud of our HCF athletes! We kicked butt on 16.3!   Read More...

  • 16.2 Re-cap!

    I know we are on 16.3 but I have to take a quick look back at 16.2!! So many of our athletes kicked butt on 16.2. For starters, Jeannie did the workout TWICE!   Read More...

  • KIDS and TEENS!

    We are so excited to announce the addition of our Kids/Teens class. We are offering Strength and Conditioning classes for Middle (6th-8th) and High School (9-12) students.  These classes will focus on developing speed, endurance, balance and strength.   Read More...

  • and the Winners is....

     YOU!  I know, I know not everyone can be a winner. Not everyone needs a trophy.  But you guys really are ALL winners!   Read More...

  • Final Day!

      Hi All! Well, today is the final day of our 45 Day Nutrition Challenge.  I could not be more proud!   Read More...

  • Lose 5 lbs. in 1 day! Too good to be true?!

      Lose 5 lbs. in 1 day! Too good to be true?!   Read More...

  • 1 Week down!

    Congratulations Challengers! 1 Week down!! I have to say this first week was a real eye-opener for me.  On most days, I love eating my veggies and all sorts of crazy foods...   Read More...

  • Nutrition Challenge is almost here!

    The HCF Nutrition Challenge 45. This is not a quick fix or restrictive weight loss plan. And it definitely NOT Paleo!   Read More...

  • Nutrition Challenge is almost here!

    The HCF Nutrition Challenge 45. This is not a quick fix or restrictive weight loss plan. And it definitely NOT Paleo!   Read More...

  • Come and get your JUMP ROPE!!

    Hi Athletes! Many of you have asked where to purchase a jump rope. We highly recommend purchasing your own rope.   Read More...

  • HCF Rocks!

    Hi All I just want to take a minute and congratulate all our HCF athletes who took on challenges this weekends and ABSOLUTELY crushed them!  We had several HCF athletes compete in the Dave Parcells Triathlon including Rebecca Banerji, Chris Walsh, Tim Henry and Coach Matt Menard’s wife Michelle. I would also like to recognize HCF athlete Missy Vest’s daughter Grace Vest. Grace completed the WHOLE triathlon at the age of 13!   Read More...

  • Why Your Daughter Should Do CrossFit by Coach Kaylyn

    Why Your Daughter Should Do CrossFit 1. 52,076 Role Models 52,076. That is the number of individual women who signed up to compete in the open.   Read More...

  • What Should CrossFitters Call Me: First Steps

      Above picture is Coach Jess Dean during her first weeks as a new CrossFitter.  We all start somewhere.  Bench dips and 25# on the bar:)  So you signed up for your first CrossFit class?   Read More...

  • The ins and outs of double-unders by Coach Kaylyn

    Coach Kaylyn breaks down the infamous double under on your blog: What Should Crossfitters Call Me.  Read it all before tomorrow;) What Should Crossfitters Call Me breaks down the ins and outs of double-unders.  1. The Rope When measuring your rope, stand on it with both feet and measure up to underneath your arms.   Read More...

  • Almost there! Just days away...

     Sign is up. Equipment is in. Just need our athletes!   Read More...

  • 1 day closer!

    Hi All! We are 1 day closer to opening our doors!  Last week, we were given the unfortunate news that our opening date was being pushed back.  Of course, we are disappointed but are confident that the wait will be worth it! Our space is going to look amazing!  We can not wait for you all to see it!   Read More...

  • Coming this Summer! Hammonasset CrossFit!

      It's almost time to open the doors to our new training facility...Hammonasset CrossFit! We are located in the heart of Madison at 111 Bradley Road, adjacent to the old train station commuter lot. It is an understatement to say we are excited to meet everyone.   Read More...

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