New Hours Added - Starting Wednesday we have new hours. Mon - Friday 6:45 and 9am (No 9am on Wednesdays)


WOD 
Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

 Then 

Every minute on the minute for 10:00 perform: 
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thrusters
Suggested loading of 45% of body weight.

Good job to these guys and girls for representing at Fitober Fest 2013.

HAPPY FRIDAY!

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.  

Strength/Skill

Turkish Get Ups 3-3-3

WOD

A: For Time: 
400m Run
25 Thrusters
15 Ring Rows
10 Burpee to Bumper plate (jump on a bumper plate)

B: For Time: 
800m Run
50 Thrusters 45#/35#
25 Pull-ups
15 Burpee to Bumper plate (jump on a bumper plate)

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October 3rd, Wednesday. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.  

Stefanos after his 12:16 time on Tuesday's WOD. 

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

Strength/Skill

Weighted Dips 5-5-5-3-3-3

WOD

A: AMRAP in 10:00  
9 Dead lifts
6 Hang Snatch
3 Overhead Squats

B: AMRAP in 15:00   

9 Dead lifts 135#/95#
6 Hang Snatch 135#/95#
3 Overhead Squats 135#/95#

Look at everyone jumping.

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

WOD:

A: 3 Rounds for Time: 

200M Run
15 Box Jumps

15 Wall Balls

B: 3 Rounds for Time: 

400M Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14# 

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD

For Time:
Double Under 20
Air Squat 20
Double Under 10
Air Squat 10
Double Under 20
Air Squat 20

Sisters Jessica and Luana run their first 5k since joining CrossFit 1013. These two never did any kind of exercise before CrossFit. They come in consistently now making great gains and improvements. Good job ladies.

Happy Friday!

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.  

Strength/Skill

Overhead Squat 5-5-5-3-3-3 (Add weight to each set getting to your best 3 rep max. Use the rack)

WOD

A: For Time: 

15 Wallballs

15 Pull-ups
9 Wallballs
9 Pull-ups
6  Wallballs
6  Pull-ups

B: For Time: 

21 Wallballs 20#/14#

21 Pull-ups
15 Wallballs 20#/14#
15 Pull-ups
9  Wallballs 20#/14#
9  Pull-ups

5:30am sessions a year ago.

 

5:30am session now. As you can see classes are filling up so please make sure you RSVP your spot.

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.  

Your head trainers before CrossFit. This was back when I didn't dare do a 400m run and Liliana had no idea what a gym looked like.

 

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.

WOD

A: For Time:

10 Deck Clean

10 Toes To Bar
10 Front Squat
10 Toes to Bar
10 Deadlifts
10 Toes to Bar

B: For Time

20 Deck Clean 135#/90#
20 Toes To Bar
20 Front Squat 135#/90#
20 Toes to Bar
20 Deadlifts 135#/90#
20 Toes to Bar

Singles and double unders. 

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

  

Strength/Skill

Tire Flips 3 Rounds of as many flips in :30 as possible

WOD

A: 3 Rounds for Time:
Row 500 M
100 Singles

B: 4 Rounds for Time:
Row 750 M
70 Double Unders 

Compare to 07/02/2013

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

WOD

Deck Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight as your form allows)

Then

A: Total Your Reps for the Following: 

1:00 Ring Rows
1:00 Push-up
1:00 Air Squat
1:00 Sit Up

B: Total Your Reps for the Following: 

1:00 Pull Ups
1:00 Push-up
1:00 Air Squat
1:00 Sit Up

 

Marissa's back.

Happy Friday!!

Remember tomorrow Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on tomorrow night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause. Hope to see you there.

 
WOD

A: "Filthy 25"

For time:
25 Box jump
25 Jumping pull-ups
25 Kettlebell swings

Walking Lunge, 25 steps
25 Knees Tucks

25 Push press
25 Back extensions
25 Wall balls
25 Burpees
25 Singles

B: "Filthy Fifty"

For time:
50 Box jump 24"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#

Walking Lunge, 50 steps
50 Knees to Elbows
50 Push press 45#/35#
50 Back extensions
50 Wall Balls 20#/14#
50 Burpees
50 Double Unders

Compare to 10/23/2012

 

 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Remember tomorrow Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause. Hope to see you there.

Young member Joe doing the Deadlift,push up, box jump WOD

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD

A: "Little Helen"
3 Rounds for time:
Run 200m
21 Kettlebell swings
12 Ring Rows

B: "Helen"
3 Rounds for time:
Run 400m
21 Kettlebell swings 55#/35#
12 Pull-ups

Last time we did Helen alone we did it with a row instead of a run on 01/22/2013.

All Classes are on as scheduled.

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD

A: AMRAP in 10:00 

9 Deadlifts

10 Push Ups

10 Box Jumps

B: AMRAP in 15:00 

9 Deadlifts 155#/105#

12 Push Ups
15 Box Jumps 24"/20"

Pablo's wall sit. 

Look out on your emails for our 1 year anniversary Evite. Should be sending it out soon.


WOD
Deck Clean 1-1-1-1-1-1-1-1-1-1 (Try your squat cleans when adding weight)

Then

Clean Pull 3 x 3  (Use 100-105% of Clean)

Then, if time permits

20 strict pull ups. (no kipping break them up however you'd like)

Joey jumping in on Saturday's WOD. Burpee, push press and kettlebell swing.

HAPPY FRIDAY!!!

T-Shirts are in.  We've had women's just not any men's shirts. Let a trainer know if you want one. $20.

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD
A: For Time:
500m Row
15 Hang Power Snatches
15 ABMAT Sit Ups 
250m Row
9 Hang Power Snatches
9 ABMAT Sit Ups
150m Row
6 Hang Power Snatches
6 ABMAT Sit Ups

B:For Time:
750 m Row
21 Hang Power Snatches 115#/75#
21 Toes-to-Bars
500 m Row
15 Hang Power Snatches 115#/75#
15 Toes-to-Bars
250 m Row
9 Hang Power Snatches 115#/75#
9 Toes-to-Bars

FOOTBALL MANIA CARDS!!
The football season starts tomorrow 09/05. It's not too late to purchase a Football Mania Card for charity. These cards are $20/piece. Each card contains 17 different 3 team combinations. At the end of each week you total your 3 teams' scores.The lowest score combined gets $50 the 2nd lowest combined gets $25. The highest score card gets $400, 2nd highest gets $200, 3rd highest gets $100 and the next 5 highest get $25. Proceeds go to charities the Bensenville Fire Department helps out. If you're interested you need to purchase your card today at the gym. Its all for a good cause.


Strength/Skill

Olympic Total

Work on Snatch movement. This will be your warm up.

Then

Snatch 1,1,1  (Three attempts to best effort snatch for the day)

Then

Clean & Jerk 1,1,1 (Three attempts to the best effort clean & Jerk for the day. You can regular jerk or split jerk)

Labor Day workout. Had a great showing.

Good job to those that came out to help raise money for the Hotshots of Arizona that passed away in the AZ fires. We helped raise over $6000 with CrossFit Fire Force and CrossFit Carol Stream. I was proud to say that our very own Mardy Gould had the best time of 28:47 for the day.

Lets get back at it this week. Hope you all had a good Labor Day weekend. Grouponers keep coming and I hope you're enjoying your sessions.

Look out for an Evite email for our 1 year anniversary happening Sunday October 13th. We'll be sending something out soon.

WOD
A: For Time: 
400 M Run 
Then 3 Rounds of:
5 Ring Rows
10 Push ups
15 Air Squats
400 M Run 

B: For Time: 
800 M Run 
Then 5 Rounds of:
5 Pull ups
10 Push ups
15 Air Squats
800 M Run

Mardy and Denise tackling Friday's C WOD with muscle ups.