MOVING DAY!!

It's moving day. We'll be moving to our new location after the 10:30 session. Come help out if you're not busy or just come hang out and check out the new place. Some of us will more than likely be there all afternoon. The new gym is in the same complex just behind the old gym.

Starting Monday April 1st we will be having sessions at the new place.

Our new address is:
726 Foster Ave
Bensenville, IL 60106

Open WOD 13.4!

Just a reminder, in case you haven't heard, we are moving location. As of Monday April 1st, we will be located at 726 Foster Ave in Bensenville. We are just moving next door. Classes will continue on Monday as usual at 726 Foster Ave.


Clean and Jerk and Toes to Bar. We will be feeling like Popeye after this one. Good luck to all competitors including the ones not with us this week.



WOD
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Some good tips on 13.4.

Rest Day!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow's 13.4 open WOD.

One side.

Strength/Skill
Weighted Dips
5-5-5-3-3-3


WOD
A: 8 Rounds:
6 DB High Pull Snatch
6 DB Single Arm Push Press
6 DB Split Jerk (3 right /3 left)
:30 Rest

B: 15 Rounds:
6 DB High Pull Snatch (3 right/3 left)
6 DB Single Arm Push Press (3 right/3 left)
6 DB Split Jerk (3 right /3 left)
:30 Rest

Select a load no greater than 45% of bodyweight

Monica working hard to be ready for the Tough Mudder. 

WOD

A: AMRAP in 10:00
3 Burpees
5 Box Jumps
7 Plate to Overhead
9 ABMAT Situps

B: AMRAP in 15:00
3 Burpee Pull ups
5 Box Jumps (24"/20")
7 Plate to Overhead (45#/25#)
9 Warrior Sit ups

Post Saturday Partner WOD

I hope everyone's legs have had time to rest this weekend after open WOD 13.3. I think I'm finally feeling ok today.

Reminder we will be moving this Saturday after the 10:30am session. We will have way more room to get our workouts done in. It's exciting for us all.

WOD (none of the below is for time)

• Back Squat 3-3-3-1-1-1 (Adding weight to each set working towards the best for the day)

then

• Hip Bridge Floor Press (Barbell) 5 x 10 (Rest 90 seconds between sets. No failure)

then

• Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness, meaning make sure form is there to do all sets and reps correctly) No failed reps.

Dimitris gets his first muscle up after a few minutes of instruction with no problem.

Open WOD 13.3

A repeat of last years WOD, this one is "Karen" and 30 muscle ups split by 90 double unders. Not very fun. Especially since we did Karen twice in the last 2 months.





WOD

12 minute AMRAP of:
150 Wall balls 20#/14#
90 Double-unders
30 Muscle-ups

Marissa gets her first muscle up. She is the first girl in our gym to do so. Strict too.