HCC Blog

CrossFit HCC – New Year’s Special! Sign-up now and receive 1 month of Crossfit Free! Keep that New Year’s Resolution this year and get that new body you’ve been looking for. We keep a smaller class size so you always get a better coach to member ratio. That means you get closer personal attention during your training, which gets you closer to achieving your fitness goals! This Special Offer is available until January 15th!

Coach Matt served our country in the United States Marine Corps from 2004 to 2008 on active duty as a Rifleman with 2nd Battalion, 8th Marines based out of Camp Lejune, NC. Hero WODs in CrossFit are dedicated to Soldiers and First Responders who have made the ultimate sacrifice. This Veteran’s Day, we will be participating in a Hero WOD created by Coach Matt. The workout will be dedicated to his friends and brothers who made the ultimate sacrifice. The following five men were all assigned to 2nd Battalion, 8th Marines, Golf Company 2nd Platoon, the same as Coach Matt. 2016 marks the ten year anniversary that these heroes were killed in action. Lance Corporal Howard S. March, was 20 years old when he...

CrossFit HCC is participating in the Lurong Living Championship Challenge that kicks off on September 12! The Lurong Living Championship Challenge combines diet, fitness, and accountability in a fun and engaging nationwide Challenge built for CrossFit athletes and affiliates. This is where good intentions, dreams, and aspirations are given life and the opportunity to be fulfilled. Last January, we participated in the Lurong Living Resolution Challenge which was 5 weeks long. We had 22 athletes sign up and saw some amazing results! Check out the Conclusion of the Lurong Living Resolution Challenge Blog at CrossFitHCC.com to see all the results and winners! This time, the Championship Challenge is 7 weeks long! The Challenge begins September 12th and ends October 30th (Right before Halloween, the best...

I have definitely been slacking on the blogs but that doesn’t mean the athletes at CrossFit HCC have been slacking on their PR’s! APRIL ACCOMPLISHMENTS April’s Member of the Month had a bunch of PR’s! King hit a 315# Back Squat, 155# OHS, 185# Push Press and 265# Front Squat! Scott also hit a bunch of PR’s with a 3RM Back Squat at 225#, a 3RM Front Squat at 205#, 265# Box Squat, and 105# Bulgarian Split Squat! Abby PR’d her Push Press at 115# and Front Squat at 165#! Derphy hit 4 PR’s in April with a 115# Strict Press, 145# OHS, 315# Deadlift, and 175# Push Press. Maria aka “The Beast” hit a 255# Box Squat and...

The past couple months have been hectic with the CrossFit Games Opens. I just want to say how proud I am of all the athletes that signed up and especially the athletes who competed for the first time. For majority of the athletes, it was their first time competing in the Opens and it was amazing to watch each and every one of them push themselves like I have never seen and have fun doing it. Can’t wait to see what next year brings! Now on to the accomplishments for February and March, there were a ton!! WEIGHTLIFTING There were a bunch of SQUAT PR’s that last two months and some of these people have hit new PR’s in April already! Victoria (145#), Abby (165#),...

On January 18, 22 athletes at CrossFit HCC began the five week long Lurong Resolution Challenge that was geared towards fitness and nutrition. First and foremost, I just want to say how proud I am of each and every athlete that participated. The dedication and progress made by all you was outstanding and you are all winners in my eyes! I watched athletes push themselves in workouts like I’ve never seen before, I received text messages of excitement over shedding pounds, and watched you guys try different foods and enjoy them! As a team we placed 50th out of all the other teams!!! Our little box made it in to the Top 50 because of you guys and all your hard work!! Here are the...

The past two months were busy with the holidays and other events but our athletes didn’t slow down with the PR’s. SQUATS FOR DAYS There were a ton of Back Squat and Front Squat PR’s! Maria (215), Jim (325), Coach Court (255), Scott (245), Sue (115), Michelle (105), Hayley (165), and Paige (240) all hit a new 1RM on their Back Squat. Andrew (205), Sue (105), Nicole (145), Jose (275), Ed (335), Kelly (115), Fumiatti (305), Josie (215), Hayley (135), and Paige (215) all PR’d their Front Squat. Both Paul (205) and Paige (175) PR’s their Overhead Squat! WEIGHTLIFTING There were a bunch of Push Press PR’s! Maria (135), Kyle (245), Mike V. (225), Dube (265), and Murph (115) all hit a new 1RM. Nicole...

CrossFit HCC is participating in the Lurong Living Resolution Challenge beginning January 18th. This challenge is geared towards fitness and nutrition with prizes to the athletes that show the best results! The Resolution Challenge will help you make your resolutions become a reality. It will provide structure, accountability, resources, education, and competition that will help you achieve your goals! CrossFit is geared towards community and so is the Resolution Challenge. Support your fellow athletes about making better decisions with their diets and push them to get that extra rep in a workout or to hit a PR! The Resolution Challenge gives away more than 45k in prizes! It is sponsored by Reebok, HumanX, The Resiliency Project, and Lurong Living. Also, CrossFit HCC will awarding their own awesome...

Scale the Workout to Suit Your Physical Ability (Excerpts From the Tabata Times): Scalability and Applicability One of the most important tenets of CrossFit is that it is universally scalable for anyone, as described by Coach Greg Glassman: The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. Competence and dominance manifest through identical physiological mechanisms. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. So how does one scale a workout for someone trying to achieve “functional competence” so that s/he achieves the same training stimulus as someone trying...

Awesome job to all the athletes last month! Looks like everyone’s mobility is really improving with all the OHS PR’s!! WEIGHTLIFTING Jono hit a 385lb OHS, quickly on his way to 400! Andrew (145#), Nicole (125#), Jerry (225#), Stef (85#), Mike V. (225#), and Scott S. (95#) also all PR’d their OHS!! Ed had a “CF PR” of a 405lb Back Squat. Andrew (205#), Paul (315#), Kelly (145#), Sue (105#), Fumiatti (350#), and Scott S. (225#) also PR’d their Back Squats!! Court PR’d her Squat Clean at 205lbs. Mike V. hit a 265lb Split Jerk and Sue hit a 105lb Push Jerk! Stef hit 4 Deadlifts at 155! GYMNASTICS Jasmine and Paul both got their first Ring Muscle Up! Andrew did 3 consecutive DBU’s and...

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New Year…New You!

CrossFit HCC Veteran’s Day Tribute

Lurong Living Challenge Series

April/May/June Accomplishments

February and March Accomplishments

Conclusion of Lurong Resolution Challenge

December and January Accomplishments

Lurong Living Resolution Challenge

Don’t Be Too Proud to Scale!

November 2015 Accomplishments