CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

Deadlifts 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:

100 Singles
followed by: 15-9-6 of:
Kettlebell Swings
Burpees
Followed by:
100 Singles

B: For Time:

100 Double unders
followed by: 21-15-9 of:
Kettlebell Swings 70#/55#
Burpees
Followed by:
100 Double unders

Happy Friday!!

Strength/Skill 
Box Squat 10x2 (same weight across)

WOD
A: 5 Rounds for Time 
5 Ring Rows 
5 Push Press 
5 Burpees 

B: 7 Rounds for Time: 
7 C2B Pull ups or 2 Muscle ups 
7 Push Jerks 155#/105# 
7 Burpees

WOD
A: For Time:
400m Run
25 Wall Balls
20 Box Jumps
15 Burpees
10 Hang Power Snatches

B: For Time:
1 Mile Run
50 Wall Balls 20#/14#
40 Box Jumps 24"/20"
30 Burpees
20 Power Snatches 95#/65#

Happy Friday!!

WOD
A: For Time
10 Clean and Jerks
Run 200m
10 Ring Rows
Run 200m
25 Burpees

B: For Time
20 Clean and Jerks (135#/95#)
Run 800m
5 Rope Climbs 
Run 800m
75 Burpees
*Sub 45 Ring Rows for Rope Climbs

Congratulations to our 2 tandem teams that competed in this weekend's Tandem Throwdown competition at CrossFit Arlington Heights. Tandem team Jamie McGowan and Dean Budde placed 20th overall out of 54 teams. Tandem team Sam Krawiec and Adriel Ruiz placed 40th. Both teams did very well and represented us great.

Strength/Skill
Back Squat 7x5 (same weight across

WOD
A: For Time:
8 Thrusters 
8 Hang Power Cleans
8 Push Press
8 Overhead Squats
8 Front Squats
*Every minute on the minute do 2 burpees

B: For Time:
17 Thrusters 
17 Hang Power Cleans
17 Push Press
17 Overhead Squats
17 Front Squats
*Every minute on the minute do 3 burpees
Weight = 95#/65#

Strength/Skill

Power Snatch 5x3 (use same working weight across)

WOD

A: 3 Rounds For Time:

Row 500m

10 Burpees

10 Box Jumps

B: 3 Rounds For Time:

Row 500m

12 Burpees

21 Box Jumps 24"/20"

Happy Friday!!!

WOD
A: 3 Rounds for Time:
10 Power Cleans
10 Burpees

B: 5 Rounds for Time:
10 Power Cleans 135#/95#
10 Burpees


Strength/Skill
Floor Press 5-4-3-2-1 (increase weight get to heaviest single)
then
2x20 Dumbbell Shoulder Press

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please RSVP for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.


WOD
A: EMOM for as long as possible complete:
3 Thrusters
3 Ring Rows
3 Burpees


B: EMOM for as long as possible complete:
5 Thrusters 75#/55#
5 Pull Ups
5 Burpees


Strength/Skill
Shoulder Press 
EMOMx10: 2 Shoulder Press

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"

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

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

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: 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

Happy Friday!!

North Central Regionals start today. I'll be judging all weekend. Come out and check out some of these athletes compete to make it to the CrossFit games in California. 

Girls' Tanks - Girls' racerback tanks are in. They're $27 each. These are not printed they are dyed so the logo will never crack or fade its part of the material. Cool new method. They came out better than I though. They will be at the gym on Monday.

Strength/Skill
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: For Time:
15 Back Squats
500m Row
15 Burpees 

B: For Time:
30 Back Squats @ body weight
1000m Row
30 Burpees

WOD
A: For Time:
25 Burpees
Then
3 Rounds of:
3 Dumbbell Shoulder Press
12 Kettlebell Swings
18 Goblet Squats
24 Walking Lunges  

B: For Time:
100 Burpees
Then
3 Rounds of:
3 Wall Climbs
12 Kettlebell Swings 70#/55#
18 Goblet Squats 70#/55#
24 Walking Lunges 

SUPER BOWL PARTY - We will be having the Super Bowl at the gym this Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

Strength/Skill
Farmer's Carry, 3 sets @ 90 feet.  Heaviest weight without dropping.

WOD
A: 10:00 AMRAP 
Row 500
then in time left do AMRAP of
5 Kettlebell Swings
6 Burpees
9 ABMAT Situps

B: 20:00 AMRAP 
Row 1000m
then in time left do AMRAP of
5 Kettlebell Swings 70#/55#
6 Burpees
9 Warrior Sit ups

Happy Friday!!

SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

Strength/Skill
Push Press
5-5-5-5

WOD

A: 3 Rounds for Time of:

10 Burpees
15 Deadlifts 

20 Box Jumps

B: 3 Rounds for Time of:

20 Burpees

15 Deadlifts (BW)

20 Box Jumps 24"/20"

*Compare to 11/20/2012 

Paleo Challenge Day 1!!

Paleo Challenge starts today. If you are competing in the group that is looking to lose inches I need your measurements today. Lets help each other out by posting recipes, websites with Paleo info and recipes in the comments. Feel free to come to a trainer and ask any questions you might have about what you should and should be doing with food. If anyone still needs the Paleo documents from me please let me know. Even if you're not competing feel free to try and do it on your own. 

I'll start with this site given to me from Adriel - http://stupideasypaleo.com/

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month.

Strength/Skill
Overhead Squat 3-3-3-3-3

WOD
A: 3 Rounds for Time
10 Box Jumps
10 Burpees
15 Med Ball Cleans

B: 4 Rounds for Time
10 Box Jumps 24"/20"
10 Burpees
10 Deck Squat Cleans 135#/95#

WOD

A: 5 Rounds for time: 
5 Thrusters
5 Ring Rows
5 Burpees

B: 10 Rounds for time: 
5 Thrusters 95#/65#
5 Strict Pull ups
5 Burpees

Happy Friday!!

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD

A: For time:  
15 Burpees
75 Singles
Row 1000m

B: For time: 
50 Burpees
100 Double Unders
Row 1200m