Happy Friday!!

Strength/Skill
Deadlifts 5-5-5 (add 10lbs to last working weight)

WOD
A: AMRAP in 10:00
5 Overhead Squats
10 Hang Power Snatches
15 Warrior Situps
20 Ring Rows

B: AMRAP in 20:00
5 Overhead Squats 95#/65#
10 Hang Power Snatches 95#/65#
15 Windshield Wipers 95#/65#
20 Pull Ups

A: 3 Rounds  
Row 300m
15 Hang Power Snatch 

3:00 Rest 

B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest

Compare to 10/28/2013

WOD
A: 3 Rounds
Row 300m
15 Hang Power Snatch
3:00 Rest

B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest

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.

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

Wednesday 01/09/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.


Strength/Skill
Zercher Squat 5-5-5-3-3-3

WOD
A: For Time
12-9-6 Reps of
Deadlift
Hang Power Snatch
Overhead Squat

B: For Time  
12-9-6 Reps of
Deadlift 135#/95#
Hang Power Snatch 135#/95#
Overhead Squat 135#/95#

Wednesday 12/19/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.


Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks. The schedule should reflect this in the RSVP section.

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed


Strength/Skill
Front Squat 3-3-3-1-1-1


WOD

A: For Time:
10-9-8-6-5 reps of
Knee Tucks
DB Hang Power Snatch (10 = 5rt/5lft) 


B: For Time:
20-18-16-12-10 reps of
Knees to Elbows
DB Hang Power Snatch (20 = 10 Rt/10 Left) 60#/35#

Monday 11/12/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill
Hang Power Snatch 3-3-3-1-1-1

A: 10 min AMRAP
20 Wall Balls
20 Kettlebell Swings

B: 10 min AMRAP 
20 Wall Balls 20#/14#
20 Kettlebell Swings 55#/35#

Saturday's winning team is team 2 from the 9am session, Paulita, Amie, Nancy and Liliana O. They had an average of 223 total reps.