Happy Friday!

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

Overhead Squat 5-5-5-3-3-3 (Add weight to each set getting to your best 3 rep max. Use the rack)

WOD

A: For Time: 

15 Wallballs

15 Pull-ups
9 Wallballs
9 Pull-ups
6  Wallballs
6  Pull-ups

B: For Time: 

21 Wallballs 20#/14#

21 Pull-ups
15 Wallballs 20#/14#
15 Pull-ups
9  Wallballs 20#/14#
9  Pull-ups

5:30am sessions a year ago.

 

5:30am session now. As you can see classes are filling up so please make sure you RSVP your spot.

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.

5K Run For Charity LAST DAY TO SIGN UP IS MAY 1st.
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez".  


WOD

A: 3 Rounds for time: 
Run 400m
15 Box Jumps
15 Wallbals

B: 3 Rounds for time: 
Run 400m
30 Box Jumps 24"/20"
30 Wallballs 20#/14#