Hope City CrossFit

02/06/2026

I love a good benchmark….
“Annie”
50-40-30-20-10
Double unders
Sit ups

Annie was first programmed on CrossFit.com on Sept. 7, 2005, and is considered to be a classic benchmark test. It is a workout that looks simple on paper but packs a potent dose in a short timeframe as the workout design promotes intensity and a fast pace. Named after CrossFit pioneer Annie Sakamoto, this benchmark workout features a descending rep scheme of double-unders and sit-ups.

The highest level athletes will finish this workout in under 6 minutes, while performing a variation of this workout that allows for completion in 10-12 minutes is a great goal for all levels of athletes.

This workout primarily challenges cardio-respiratory endurance and stamina, as well as neurological components of fitness, specifically with the double-under.

About the Annie Workout

Annie is a task-priority workout. The amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible — for time — while maintaining sound movement mechanics and full ranges of motion.

With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.

This workout can be scaled to meet the current capacity of ANY athlete.

Modifications-
Single jump rope
Line hops
Reduce reps

02/04/2026

Alright alright alright ! Coach Hodge is signed up - who’s next ? Ready to go all in effort for the 2026 Open ! 3 weeks of testing ourselves starts Feb 26. We will be performing these workouts in our normal class programming, so why not join in on the worldwide community of fitness exercising for time 😎

02/03/2026

14 years old to 67 years old.
That was our age range tonight.
There is no magic age, no level of fitness needed to join us.
You start where you’re at. Our coaches will meet you there!
“Aging athletes can continue to adapt to exercise stimuli similarly to younger adults. Strength and muscle mass do NOT decline due to aging ALONE but rather due to aging and INACTIVITY. “
Our charter is foundation of CrossFit- learn mechanics first, achieve consistency second, and only then applying relative intensity.
Safe, and effective. Come see for yourself 😎💪🏾! Message us to get set up for trial classes !

02/02/2026

Movement is medicine for us! Walking is the most underrated exercise you can do for your health. Walking in the winter however is uncomfortable for a lot of us …. But if you’re always operating in an 75° environment then it most def is! So let’s get more comfortable with that exposure! Might find that you even will start to set your house temp a little lower🥶 health is wealth yall 💯🔥
Slides credit .aspect

01/31/2026

These guys braved the snow and turned up the heat this morning!
Special athlete shoutout -
just hit his 8 week mark and his weight loss is not even the highlight. It’s how he’s moving his body. His awareness of his breathing. His balance. His intensity. His squats are getting heavier and pants are fitting looser (that’s a word right?) 😎
Gabs has been with us only a couple weeks and when she first started she thought she was going to break the rower pulling 400 cals/hr 😉 but TODAY she pulled over 800 on her intervals ! AND she jumped on her box! Increasing her confidence by allowing her to see what she can do with her body instead of what teenage girl culture tries to influence her by 💪🏾💯
Your health and fitness is so much more than just what a scale at your feet say.

GET UP AND MOVE YOUR BODY
Or
You’ll be forced to get up and go to the doctor because you didn’t…

01/18/2026

01/12/2026

Monday morning shout out to Taylor.
Taylor PRd her burpee today.
Wait, what!?
Yes. When Taylor first started, we scaled reps AND the movement to an up down (no push up, just moving hands and feet out to a plank position and then standing back up).
She didn’t get in shape to do a burpee before she walked in the door, despite how intimidating or uncomfortable it may have felt.
She just showed up.
And she’d show up here and there….
Until she didn’t.
Then one day she showed up, and declared she was ready to be better, and she knew that meant showing up regularly.
She works long shifts and no two weeks are the same.
Saturday we made a plan to not miss today, with the goal of 3 workouts this week.
She not only showed up at 5am against her biological alarm clock 😂 but she DID EVERY BURPEE.
Under the cap.
I couldn’t have been more proud of her, staying steady at her own pace getting them in.
Taylor started being more consistent.
And consistency pays off.
🔥💪🏾

01/05/2026

The 4.40 Challenge starts tomorrow ! Weekly prizes for consistency! Are you in????

01/01/2026

How our Members used their Fitness in 2025: Part 4
From becoming certified as a professional Scaling Coach to lifting ALL the weights in Boston, we took our fitness to infinity and beyond but occasionally forgot to bring a coat… or pants…2026 doesn’t know what it has coming from our Hope City crew…. And we’re going to sleigh it the whole way 😎