Today's WOD requires a lot of equipment and a lot of movements. Please come to your assigned sessions. If you come in and are not RSVP'd you can jump in on that session if we are not at capacity otherwise you'll have to wait for the next open session. 

Thank you for your cooperation. 

WOD
A: "Half Filthy Fifty"
For Time25 Box jumps
25 Jumping pull-ups
25 Kettlebell swings
25 Walking Lunge
25 ABMAT Situups
25 Push press
25 Good Mornings
25 Wall balls
25 Burpees
50 Singles

B: "Filthy Fifty"
For Time
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
50 Walking Lunge
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions/Good Mornings
50 Wall balls 20#/14#
50 Burpees
50 Double unders

*Compare to 01/15/2014

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. 
Super Bowl Squares on the microwave 

RSVP - please try to RSVP for your desired sessions ahead of time. If you cannot get in please don't show up expecting that there will be an empty spot. We cap out classes mainly for safety reasons and equipment reasons. When the classes get over capacity it gets tough for the trainer to safely and effectively keep an eye on everyone. At the same time, please do not RSVP for more than one session at a time if you're truly only coming to one.  This takes up spots others can use. If you RSVP for a session and realize you cannot come please unrsvp yourself right away. I am very greatful that our sessions are filling up. This is a good sign. At the same time I and the other trainers would like to keep everyone safe. 

Today's WOD requires a lot of equipment and a lot of movements. Please come to your assigned sessions. If you come in and are not RSVP'd you can jump in on that session if we are not at capacity otherwise you'll have to wait for the next open session. 

Thank you for your cooperation. 

WOD
A: "Half Filthy Fifty"
For Time25 Box jumps
25 Jumping pull-ups
25 Kettlebell swings
25 Walking Lunge
25 ABMAT Situups
25 Push press
25 Good Mornings
25 Wall balls 
25 Burpees
50 Singles

B: "Filthy Fifty"
For Time 
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
50 Walking Lunge
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions/Good Mornings
50 Wall balls 20#/14#
50 Burpees
50 Double unders

Compare to 09/13/2013

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