Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

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#

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)

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Shoulder Press 5-5-5 (Add 2lbs - 2.5lbs to last working weight) 

WOD

A: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press

15 ABMAT Sit Ups

B: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press (use your working weight from strength)

15 Sit Up Get Ups 45#/25#

4 x 10 Toes to Bar (No momentum or kip)

Then
 
Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1 

Add weight to each set.  Finish the press with the starting load for the push press,  Finish the push press with your opening jerk

Then

8 Rounds of Tabata Push Ups.

Happy Friday!!

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.

WOD
A: AMRAP in 10:00 
10 Push Press
10 Kettlebell Swings
10 Box Jumps

B: AMRAP in 20:00 
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.


Strength/Skill
Push Press
5-5-5-3-3-3

WOD
A: Every 1 min for 10 minutes do: 
5 Thrusters
5 ABMAT Situps

B: Every 1 min for 15 minutes do: 
5 Squat Clean Thrusters 115#/75# 

Sweatshirts are in. We have some extra if you didn't order and would like one let me know.

WOD
Adding weight to each set 
Standing Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1

Then AMRAP in 4:00 
Air Squats

Happy Friday!

Remember we are closed tomorrow. We will be at CrossFit Fire Force doing the workout to raise money for the 19 firefighters that died in the AZ fires. If you're still interested in attending and participating send an email to info@fireforcefitness.com and ask to be put in a heat. I'm sure there are still spots open. The fee will be $20 to workout. All money will be donated to the firefighters' families. Even if you don't want to participate come cheer us on. We will be in the 10:30am and 11:15am heats.

Schedule change for next week Monday only - Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Most of you have noticed new Groupon members coming through the gym. Be cool to them. Say hello, introduce yourself, answer any questions they might have if you can answer them. They will soon be joining the regular classes, space permitting.

Strength/Skill

Push Press 3-3-3

Jerk 1-1-1 

Add weight to each set.  Use your ending weight from your shoulder press this week as the starting load for the push press,  Finish the push press with your opening jerk 

WOD 

A: 3 Rounds

Row 250m

Rest 2 minutes or until a rower is available. 

B: 4 Rounds

Row 500m 

Rest 2 minutes or until a rower is available. 

C: If you have muscle ups:

For time 4 Rounds of

15 Wall Balls 20"/14"

3 Muscle Ups. 

WOD

A: For Time
400 M Run
3 rounds
10 Deadlifts
10 Push Press
400 M Run

B: For Time 
800 M Run
5 rounds
10 Deadlifts 225#/150#
10 Push Press 95#/65#
800 M Run

Matt Rimi and Carlos Venegas trying to outdo each other at 330lb on their CrossFit Total deadlifts.

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Strength/Skill
Tire Flips
3-3-3-3-3

WOD

A: 3 Rounds for Time: 
20 Air Squats
15 Ring Rows
10 Push Press

B: 3 Rounds for Time: 
40 Air Squats
30 Pull-ups
20 Push Press 95#/65#

This is Estella from the morning sessions on her back squats. This lady surprises me every day with her gains and improvements. She wouldn't let me give up her exact age, she's in her 50's. This shows that anyone can do CrossFit in one form or another.

Happy Friday!!

Well today is the last day of the virtual competition. Like I said earlier in the week we've done well considering we are the youngest gym. Thank you all of you that participated. This will be our last one for the week. Next week we will be doing our benchmark WODs from the beginning of the Paleo Challenge. Lets see how you've improved.

Please remember to RSVP for your sessions and not just show up without RSVP'ing. As you can see our classes are getting full fast and staying full. We are working on figuring out how we can alleviate this. Thanks


Strength/Skill
Deadlift 2-2-2-2-2

WOD
A:10 Min AMRAP
10 Push Press
10 Ring Rows
10 Box Jumps

B: 15 min AMRAP
10 Push Presses, 95#/65#
10 Pull-Ups
10 Box Jumps, 24"/20" (bounding allowed)

She's back...Kind of.

Tuesday 11/20/2012

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.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Rope Climbs (if possible wear high socks)

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"

Eddie working on his bench last week.