We Will be Closed July 4th.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Front Squat  7-7-7-7-7
Warm up to one working weight for all 7 sets.

WOD
A: 4 Rounds For Time:
9 Thrusters
10 Ring Rows

B: 4 Rounds For Time:
13 Thrusters, 95#/65#
14 Pull ups

 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by today so please put your name down if you're interested. Cost is $25. 
If possible bring a small side dish or desert. Family is welcome  of course.



WOD
Teams of 2
1000m Row Buy In Included in total time)
Then
2 Rounds
800m Farmers Carry 55#/35# 
30 Goblet Squats 55#/35#
40 Kettlebell Push Press 55#/35# (any arm combo)
50 Kettlebell Walking Lunges 55#/35#

Only 1 Kettlebell per team. Kettlebell cannot toucch the ground at anytime during the WOD or 20 Burpee Penalty

Bobby's 3 rep hang power clean at 260lb.

Happy Friday!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by today so please put your name down if you're interested. Cost is $25.


Strength/Skill
Clean and Jerk
Work up to a 1RM


WOD
A: For Time:
15-9-6 of:
ABMAT Sit Ups
Burpees
Hang Power Snatch
Box Jumps

B: For Time:
21-15-9 of:
Toes To Bar
Burpees
Power Snatch 75#/55#
Box Jumps 30"/24"

REST DAY!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by end of day tomorrow so please put your name down if you're interested. Cost is $25.

Cubs Rooftop Outing: If anyone is interested a few of us will be going to a Cub's Rooftop game. The date is Saturday August 23rd at 1:20 vs. Baltimore Orioles. The price is $140 per person. The price includes all food and drinks starting 1/2 hour before the game starts. We've done this rooftop before www.3700WrigleyRooftop.com. Its a very cool time. Let me know if you're interested.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

Strength/Skill
Cleans
work up to a 3-rep Unbroken Hang Squat Cleans

WOD
A: 3 Rounds For Time
200m Row
200m Run
2 minute rest between rounds

B: 3 Rounds For Time
500m Row
400m Run
4 minute rest between rounds

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat.  

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time 
7 Ring Rows
14 Dips
11 Thrusters

B: 4 Rounds For Time
14 Pull Ups
14 Dips
11 Thrusters, 115#/80#
(if you have muscle ups then sub 7 muscle ups for the pull ups and dips)

Strength/Skill
Chest To Bar Progression
7 sets of 10, :40 rest between sets. 

 

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time:
75 Singles 
25 Air Squats 
15 Calorie Row

B: 3 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Strength/Skill
EMOMx14
Odd: 5 Front Squats - you choose the weight
Even: 10 Toes To Bar

   

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.


Partner "Ghost"
In teams of 2:
4 Rounds of:
2 minutes of Rowing
2 minutes of Burpees
2 minutes of Double Unders 
1 minute of rest

You will add up your total reps for each round between you and your partner. We will post your smallest total score out of all rounds. 

 

Happy Friday!!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks
If you complete 10 rounds, add one rep to each movement for each additional minute. 
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

B: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks 155#/105#
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, :50 rest between sets 

 

Rest Day!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

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.

Schedule Change This Week:
Wednesday 6/18 = 5:30pm canceled
  
2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
25 Wall Balls
15 Deadlifts 
25 Wall Balls
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees

B: For Time:
50 Wall Balls, 20#/14#
25 Deadlifts, 245#/165#
50 Wall Balls, 20#/14#
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees.  

Strength/Skill
Squat Snatch
2-2-2-2-2

Schedule Change This Week:
Tuesday 6/17 = 5:30pm and 6:45pm classes are canceled. 
Wednesday 6/18 = 5:30pm canceled
  
2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Team
Teams of 3 complete:
50 Calorie Row – each must do at least 15 cals
50 Box Jumps
50 Thrusters
50 ABMAT Sit Ups
50 Thrusters 95#/65#
50 Box Jumps
50 Cal Row- each must do at least 15 cals

B: For Team
Teams of 3 complete:
100 Calorie Row – each must do at least 15 cals
100 Box Jump Overs 24"/20"
100 Thrusters 95#/65#
100 Toes To Bar
100 Thrusters 95#/65#
100 Box Jump Overs 24"/20"
100 Cal Row- each must do at least 15 cals

 

Schedule Change This Week:    
Monday 6/16 = 9am, noon, 5:30pm and 6:45pm classes are canceled.   
Tuesday 6/17 = 5:30pm and 6:45pm classes are canceled. 
Wednesday 6/18 = 5:30pm canceled
  
2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.


WOD
A: 3 Rounds for Time:
400m Run
21 Power Cleans

B: 3 Rounds for Time:
800m Run
21 Power Cleans 155#/105#

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, 1 min rest between sets

 

Schedule Change This Week Only:  

No 10:30am class today. 
Monday 6/16 - 9am, noon, 5:30pm and 6:45pm classes are canceled.

Tuesday 6/17 - 5:30pm and 6:45 classes are canceled. 

Wednesday 6/18 - 5:30pm class canceled. 
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
In Teams of 5 
AMRAP in 18:00
Med Ball Cleans
ABMAT Sit Ups
Pull Ups
Run 200m
Rest 

*1 team member at each station. All team members do as many reps as possible until next member comes and tags them to move on. Everyone does work counting reps until the running member is done with the 200m run. The runner comes in and tags the resting member, the resting member tags and moves on to Med Ball Cleans, the Med Ball member tags and moves on to ABMAT Sit Ups, the Sit member tags and moves on to Pull Ups, the Pull Up member goes out for the 200m run. All members keep a running total of reps at each station.

Happy Friday!

Schedule Change This Week and Next Week Only:  

Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on.
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
500m Row, followed by:
15-9-6:
Kettlebell Swings
Burpees

B: For Time:
1000m Row, followed by:
21-15-9:
Kettlebell Swings, 70#/55#
Burpees

Strength/Skill
Accumulate 4:00 of plank hold on elbows

REST DAY!

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on. 
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

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.

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on.
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD 
A: 3 Rounds For Time
10 Front Squats
20 Ring Rows
50 Singles

B: 3 Rounds For Time
10 Front Squats, 185#/135#
20 Chest To Bar Pull ups
50 Double unders

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on.
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.


2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
400m Run
10 Hang Power Snatches
400m Run

B: For Time:
800m Run
20 Power Snatches 115#/80#
800m Run

Strength/Skill
Push Press 3-3-3-3-3 (add weight to each set get to your heaviest 3 rep push press)

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 9am and 10:30am classes canceled. 
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
10-9-8-7-6-5-4-3-2-1 
Hang Power Cleans
200m Run after every set of Power Clean

B: For Time:
10-9-8-7-6-5-4-3-2-1 
Power Cleans, 135#/95#
200m Run after every set of Power Clean

Strength/Skill
100 Warrior Situps (Not for Time)

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 9am and 10:30am classes canceled. 
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience. 

WOD
In Teams of 2 
For Time:
60 Box jump 24"/20"
60 Jumping pull-ups
60 Kettlebell swings 35#/25#
60 Walking Lunge
60 Knees to elbows
60 Push press, 45 pounds/35#
60 Good Mornings
60 Wall balls 20#/14#
60 Burpees
60 Double unders 

Happy Friday!!!

Schedule Change Next Week Only:
Monday 6/9 - 5:30pm and 6:45pm classes are canceled. 
Saturday 6/14 -  9am and 10:30am classes canceled. 
Sorry for the inconvenience.

WOD
A: AMRAP 10:00
10 Knee Tucks
15 Box Jumps
20 Wall Balls

B: AMRAP 15:00
10 Toes To Bar
15 Box Jumps 24"/20"
20 Wall Balls 20#/14#

Strength/Skill
Front Squat 4-4-4-4
Work up to your heaviest 4 reps. 

REST DAY!!

Schedule Change Next Week Only:
Monday 6/9 - 5:30pm and 6:45pm classes are canceled. 
Saturday 6/14 -  9am and 10:30am classes canceled. 
Sorry for the inconvenience. 

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. 

Schedule Change Next Week Only - Monday 6/9 5:30pm and 6:45pm classes are canceled. 

Saturday 6/14 9am and 10:30am classes canceled. Sorry for the inconvenience.

WOD
A: 3 Rounds For Time:
200m Run
11 Burpees

B: 3 Rounds For Time:
400m Run
21 Burpees

Strength/Skill
EMOMx7:  2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.

 

Schedule Change 6/9. Monday 6/9 5:30pm and 6:45pm classes are canceled only. Sorry for the inconvenience. 

WOD 
A: 50 Singles, followed by:
3 Rounds for Time:
15 Deadlifts
21 ABMAT Sit Ups
Followed by 50 Singles

B: 100 Double Unders, followed by:
3 Rounds for Time:
15 Deadlifts 225#/155#
21 V-Ups
Followed by 100 Double Unders

Strength/Skill
Clean Complex
A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B. 5×1 Squat Clean, with the same weight you were able to get above

Schedule Change 6/9. Monday 6/9 5:30pm and 6:45pm classes are canceled only. Sorry for the inconvenience. 

WOD  
A: AMRAP 10:00
7 Power Cleans
7 Burpees
200m Run

B: AMRAP 15:00
7 Power Cleans, 135#/95#
7 Burpees
200m Run

Strength/Skill
A.  3×8 Strict Press, same weight for all 3 sets
B.  3×5 Push Press, same weight for all 3 sets
C.  3×3 Push Jerk, same weight for all 3 sets