GS- Gymnastics

Hammonasset Conditioning + Fitness – GS Strength & Conditioning



200m Run

5 Burpees

10 Jumping Jacks

20 Mountain Climbers

30 Jump Rope Singles

Skill Work

Mini Pull-up/TTB clinic. Review movements, focus on lat engament and hollow position.

Then complete:


15-second passive hang => 15-second active hang

10 kip swings

30-second hollow hold (on floor)

10 banded lat pull-downs


Metcon (Time)

For Time:

5 ring rows

10 box push-ups

5 situps

20 squats

5 ring rows

30 flutter kicks

5 sit-ups

20 squats

5 ring rows

10 box push-ups

5 sit-ups


Coach’s Choice


Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT


Warm-up (No Measure)

8 minute EMOM:

odd: 100 meter run/row

even: 10 air squats and 10 pass thrus


Metcon (No Measure)

12 minute AMRAP

10 strength

15 calorie row

10 strength

200 meter run

10 core

rest 3 minutes

12 minute AMRAP

10 strength

10 burpees

10 strength

100 meter sprint

10 core


Hammonasset Conditioning + Fitness – CrossFit


4 minutes on Rower

Dynamic Movements

Banded Dead bug

x 10 each side

Forward Cross Crawl

Cross Under Lunge

Front Rack Stretch


Front Squat

Every 2 minutes for 14 minutes

Set 1: 4 reps @ 70%

Set 2: 3 reps @ 75%

Set 3: 2 @ 80%

Set 4: 4 reps @ 75%

Set 5: 3 reps @ 80%

Set 6: 2 reps @ 85%

Set 7: 6 @ 70%

*recored 85%


Metcon (3 Rounds for reps)

AMRAP 5 min:

5 Power Snatch 95/65

10 Hand Release Pushups

15 Cal Row

Rest 3 minutes

Repeat 3 sets

Motley Crue

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up (No Measure)

300m Run then


10 Air Squats (2 sec pause at bottom)

10 Walking Lunges

10 Light DB Renegade Row w/ PU

10 KB OH Press to Tricep OH Extensions

Metcon (No Measure)

TABATA 20:10×8

Barbell Squat Jumps/Bent Over Rows

SA DB Snatch to OH Lunge L/R

Figure 8 KB Swings/Cossack Squats

Alt Single Arm Push Up/Lying DB Tricep Extensions

Prisoner Squat Hold/Wtd Plank

V-Sit Wall Ball Side Toss L/R

Happy Anniversary to HCF! 3 years and going strong!

Happy 3rd Anniversary HCF!

 Special shout out to our ‘OG’ members who started with us back in July/August 2015 and have stayed with us ever since. Thank you for believing in us!

Doug P

Lisa Mcminn

Melanie Scull

Pamela Murphy

Rick Bond

Melissa Porter

Rebecca Malazzi

Nicole Graham

Kim Chorney

Lorie Pill

Melissa McCormack

Matt Young

Lara Hajek

Chris and Kristin Walsh

Mike Carr

Steve Rozea

Rich and Jill Lingan

Leah Lingan

Laura Luther

Mike Vece

Elaina Parahus

Karyn O’Beirn

Kate Madura

Jacqui Waddock

Jessica Root

Matt Menard

Brian Langille

John DellaVentura

Jeannie Young

Kayla Rozea

Sarina Yerkes

Kristina Krsiak

Tim Henry

Tina Leese

Rebecca Banerji

Erin Abarca

Keith Mirante

Amber Brevoort

Jean Noyes

Dashana Kyttle

Catherine Zaneski

Outstanding Attendance Club (total number of classes attended):

 800+ (Rockstar Status) Club

Melissa McCormack 875

700+ Club

Nicole Graham 769

600+ Club

Rich Lingan 687

Jill Lingan 680

Chris Walsh 617 


Karyn O’Beirn 592

Rebecca Banerji 564

Mich Menard 558

Ed O’Malley 537

Steve Rozea 519

Kate Madura 513

John DellaVentura 506

400+ Club

Mike Vece 498

Lyndsey Hayden 483

Jeannie Young 479

Doug Pucillo 456

Catherine Zaneski 445

Tina Leese 437

Sarina Yerkes 431

Laura Luther 414

Melissa Porter402

 300+ Club

Jacqui Waddock

Lara Hajek

Rob LaVigne

Elaina Parahus

Matt Young

Matt Menard

Melinda Malley

Kayla Rozea

Jean Noyes

Kim Chorney

Lorie Pill

Scott Taylor

Amber Brevoort

Tracy Hardy

Teressa Reese

200+ Club

Lisa McMinn

Maria Bernardo

Tim Henry

Linnea Carlson

Devin Lingan

Dashana Kyttle

Keith Mirante

Jess Root

Jess LaVigne

Todd Hajek

Shawn Banerji

Matt Madura

Rick Bond

Congratulations to our badass moms who had babies while at HCF:






Thank you everyone for believing in us and helping us achieve our dream of bringing CrossFit to our community.  

Jess, Matt, and Shane