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About Us


At CrossFit Hardwired we believe that all human beings are "hardwired" to be physically fit and live long, healthy lives. It is our mission to help our community realize and exceed their potential both inside and outside of the gym.
What do we do?
We bring mind body transformation through sound programming, close-knit community and world-class coaching.
How do we do it?
We offer carefully programmed workouts in a safe and welcoming environment. Our coaches have the experience, knowledge and enthusiasm to help you reach your goals.
Who is CrossFit for?
EVERYONE! CrossFit is universally scalable, which means that anyone can do it. Each workout is scaled and tailored according to your abilities and needs. As CrossFit founder Greg Glassman has said, “The needs of Olympic athletes and our grandparents differ by degree, not kind.”

Offerings


Plans and Passes

On Ramp Program
129 Program
  • A 3 week program consisting of 3 personal training sessions plus two weeks of unlimited classes.
3 Classes per week
139 Month
  • Take up to 3 classes per week.



10 Class Pack
175 Pack
  • 10 Classes, used however you see fit. Classes are renewed each month and do not roll over.
Drop-in
20 Session
  • Whether you’re visiting from out of town or purchasing a class add-on, a single class purchase can be made at any time via cash or credit card. Please register for class in advance.
Personal Training
50 Hour
  • 1-on-1 hour long session with a coach, scheduled at your convenience.

Our Team


The team of coaches at CrossFit Hardwired can't be beat. They get to know every member to ensure they are providing everything possible to help each athlete meet and exceed his or her personal goals.

Jenna
Jenna Stankus
Head Coach & Owner
Josh
Josh Kruk
Coach
Ryan
Ryan Nielsen
Coach

Schedule


Find the class time that best fits your schedule.

WODs & News


Check back frequently as we share WODs, events and news.

All WODs Events News
190819
Monday 08.19.19

A. Back Squat
3x5

B. For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

190817
Saturday 08.17.19

No class today. Meet at the gym at 7am to caravan up to Hadley Mountain for the hike and BBQ!

190816
Friday 08.16.19

5 RFT:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

190815
Thursday 08.15.19

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Plate Run (45/35)
20 Wallballs (20/14)
200 Meter Run

190814
Wednesday 08.14.19

A. Power Clean
Build to heavy 3-position complex

B. AMRAP 15
15 Bar facing burpees
30/24 Calorie Row
15 Power Cleans (115/85)

190813
Tuesday 08.13.19

A. Bench Press
Heavy 3

B. For total reps:
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

190812
Monday 08.12.19

3 RFT:
800 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

190810
Saturday 08.10.19

A. Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

B. "Optimus Prime"
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

190809
Friday 08.09.19

AMRAP 31
Teams of 2
9 Box jumps (30/24)
6 DB thrusters (50's/35's)
3 Ring muscle ups

*200m Continuous farmer's walk (1 KB, AHAP)

190808
Thursday 08.08.19

"Triple 3" (Cap 50, see 6/12/18)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

OR

"Triple 2"
2,000m row
200 Double unders
Run 2 miles

OR

"Triple 1"
1,000m row
100 Double unders
Run 1 mile

190807
Wednesday 08.07.19

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

190806
Tuesday 08.06.19

A. 3 position power snatch
Build to a heavy complex

B. 5RFT
10 Power Snatches (95/65)
10 Burpee Box Overs (24/20)

190805
Monday 08.05.19

4RFT
400 Meter Run
20 DB Hang Clean and Jerks (50/35)
15 Pull-ups

190803
Saturday 08.03.19

A. Push Jerk
Heavy 3

B. AMRAP 12
21 Kettlebell Swings (American, 53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

190802
Friday 08.02.19

Teams of 3
2 Rounds:
75 Back Squats (155/105)
400 Meter Team MB Run (20/14)
75 Bench Press (135/95)
400 Meter Team MB Run (20/14)
75 Hang Power Cleans (115/85)
400 Meter Team MB Run (20/14)

190801
Thursday 08.01.19

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

190731
Wednesday 07.31.19

5 Rounds, go every 4 minutes:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Bike

190730
Tuesday 07.30.19

For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

190729
Monday 07.29.19

A. Front Squat
5x3 (same weight)

B. AMRAP 15
15 V-ups
200m Plate carry (45/35)
15 V-ups
15 Front Squats (135/95)

190727
Saturday 07.27.19

PREGGO WOD

190726
Friday 07.26.19

For time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test":
7 Thrusters
7 Pull-ups
7 Burpees

190725
Thursday 07.25.19

A. Deadlift
Heavy 5

B. AMRAP 9
Climb the ladder
3 KB Swings (Russian, 70/53)
3 Box jump overs (30"/24")
6
6
9
9...

190724
Wednesday 07.24.19

5 Rounds for Reps
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

190723
Tuesday 07.23.19

A. Push Press
Heavy 3

B. 3RFT
800 Meter Run
80 Double Unders
24 DB S2OH (50/35) (switch every 6 reps)

190722
Monday 07.22.19

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

190720
Saturday 07.20.19

4RFT
Teams of 3
800 Meter MB run (20/14)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

190719
Friday 07.19.19

For total reps:

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (165/115)
12/9 Calorie Bike

Rest 6 Minutes

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (135/95)
12/9 Calorie Bike

190718
Thursday 07.18.19

A. Power Snatch
Heavy set of 5 (touch and go)

B. 6RFT
8 Hang Power Snatches (105/75)
8 Bar-Facing Burpees

190717
Wednesday 07.17.19

For time:
400 Meter Run
28 Step back lunges (53/35), 28 Box Jumps (24/20)
400 Meter Run
22 Step back lunges (53/35), 22 Box Jumps (24/20)
400 Meter Run
16 Step back lunges (53/35), 16 Box Jumps (24/20)
400 Meter Run
10 Step back lunges (53/35), 10 Box Jumps (24/20)
400 Meter Run

190716
Tuesday 07.16.19

A. Thruster
Build to heavy set of 3

B. AMRAP 14
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

190715
Monday 07.15.19

A. Split Jerk 5x2

B. 2k Row Time Trial (see 7/18/18)

190713
Saturday 07.13.19

A. Squat Clean
Find heavy single

B. "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

190712
Friday 07.12.19

A. Push Press
Build to heavy set of 5

B. 5RFT
21 Deadlifts (115/85)
12 Push Presses (115/85)

190711
Thursday 07.11.19

Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

190710
Wednesday 07.10.19

4RFT
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

190709
Tuesday 07.09.19

For time:
35/25 Calorie Bike
-then-
50-40-30-20-10:
Double Unders
AbMat Sit-ups
-then-
35/25 Calorie Bike

190708
Monday 07.08.19

A. Bench Press
Build to heavy set of 7

B. AMRAP 12
4 Strict Pull-ups
8 Dumbbell Strict Presses (35's/20's)
12 Medicine Ball Squat Jumps (20/14)

190706
Saturday 07.06.19

AMRAP 25:
1k Row
20 Shoulder to overhead (135/95)
30 Burpees over the rower
*Teams of 2 (one person works, one rests)

190705
Friday 07.05.19

5 Rounds, go every 4 minutes:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Bike
*score is slowest round

190704
Thursday 07.04.19

"Tillman"
7 RFT:
7 Deadlifts (315/220)
200m Sprint
15 Pull-Ups
45 Second Rest Between rounds

190703
Wednesday 07.03.19

4 Rounds for Reps:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

190702
Tuesday 07.02.19

For time:
2,000 Meter Row
Directly Into…
10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief":
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

190701
Monday 07.01.19

A. "Helen"
3 rounds for time of:
400m run
21 Kettlebell Swings 53/35 (American)
12 Pull-ups

B. 5 Rounds for Quality:
30s Handstand hold
15s Rest
30s Hollow hold
15s Rest

190629
Saturday 06.29.19

AMRAP 25
Teams of 2
40-30-20:
Row Calories
Bike Calories
Hang Squat Clean Thrusters (135/95)
*34-24-14 cal bike and row for ladies

190628
Friday 06.28.19

3RFT
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

190627
Thursday 06.27.19

A. 5 Rounds, go every 90s
3-5 Negative pull ups or 4-6 Tempo pull ups (51X1)

B. AMRAP 15:
Buy In: 75/50 Calorie Bike


Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

190626
Wednesday 06.26.19

A. Deadlift
Build to Heavy Sets of 3-2-1

B. AMRAP 14
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/135)

190625
Tuesday 06.25.19

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

190624
Monday 06.24.19

A. Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

B. For Time:
1,000 Meter Run
50 Thrusters (45)
30 Pull-ups

190622
Saturday 06.22.19

AMRAP 30 (Teams of 3)
12/9 Calorie Bike
10 Medicine Ball Jumping Squats (20/14)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Team members cycle through full rounds, one at a time. Weights climb after each person has gone through twice (6 rounds).

190621
Friday 06.21.19

For time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Plate Run (45/25)
30 Pull-ups
20 Burpee Box Jumps (24/20)

190620
Thursday 06.20.19

A. Back Squat 3x6

B. 3RFT
75 Double Unders
50 Air Squats
25/18 Calorie Row

190619
Wednesday 06.19.19

4RFT
200m Farmer's carry (Single KB, 70/53)
21 Kettlebell Swings (Russian, 70/53)
42 Push ups

190618
Tuesday 06.18.19

A: Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B: AMRAP 10
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/80

190617
Monday 06.17.19

AMRAP 5:
21/15 Calorie Row
21 Push press (115/80)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/12 Calorie Row
15 Push Press (95/65)
15 Toes to Bar

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Row
9 Push press (75/55)
9 Toes to Bar

*Score is total reps

190615
Saturday 06.15.19

5 Rounds, go every 4 mins:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Cleans (205/135)

*score is SLOWEST round

190614
Friday 06.14.19

For time:(Teams of 2)
800m MB Run (20/14)
60 MB Box Overs (24/20) (20/14)
60 Deadlifts (225/155)
30 Strict Pull Ups
40 Deadlifts (225/155)
40 MB Box Overs (24/20) (20/14)
800 Meter MB Run (20/14)

190613
Thursday 06.13.19

5 RFT:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

190612
Wednesday 06.12.19

A. Thruster
Heavy 3

B. For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

190611
Tuesday 06.11.19

3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Cash out/accessory work:
EMOM 6
3-5 Strict T2B/leg raises/K2B

190610
Monday 06.10.19

A. Hang Squat Snatch
Heavy single

B. AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

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Phone

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CrossFit Hardwired

23 North College St,
Schenectady, NY 12305