Happy Friday!!!

Remember no classes tomorrow, Saturday.  Instead come out to Navy Pier and check out the CrossFit North Central Regional competition. 

A: For Time:

Row 500m

21 Kettlebell Swings 

Row 500m

15 Kettlebell Swings 

Row 500m

9 Kettlebell Swings 

B: For Time:

Row 750m

21 Kettlebell Swings 55#/35#

Row 750m 

15 Kettlebell Swings 55#/35#

Row 750m

9 Kettlebell Swings 55#/35#

College buddies Trace (Zues) and Michael (Hércules) Durango yesterday's WOD

No Rest Day.

No rest day today since most people really didn't come in on Monday. 

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

NOTE: We will be closed on Saturday for this weekend only due to the games.

WOD 
A: AMRAP in 10:00

1 Power Snatch
1 Front Squat
1 Push Press
1 Power Clean
3 Burpees

B: AMRAP in 20:00

1 Deck Power Snatch
1 Front Squat
1 Push Press
1 Deck Power Clean
3 Burpees

Load is 135#/75#

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

NOTE: We will be closed on Saturday for this weekend only due to the games.

Strength/Skill

Back Squat 3-3-3-1-1-1

WOD

A: For time:

25 Singles

25 ABMAT Sit-up

25 Push-ups 

20 Double Unders 

20 ABMAT Sit-up

20 Push-ups 

15 Double Unders 

15 ABMAT Sit-up

15 Push-ups 

10 Double Unders 

10 ABMAT Sit-up

10 Push-ups 

5 Double Unders 

5 ABMAT Sit-up

5 Push-ups

B: For time:

50 Double Unders 

50 ABMAT Sit-up

50 Push-ups 

40 Double Unders 

40 ABMAT Sit-up

40 Push-ups 

30 Double Unders 

30 ABMAT Sit-up

30 Push-ups 

20 Double Unders 

20 ABMAT Sit-up

20 Push-ups 

10 Double Unders 

10 ABMAT Sit-up

10 Push-ups

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

Schedule will be as normal starting Today. We will be closed on Saturday for this weekend only due to the games. 

WOD

A: 3 rounds for time of: 

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

B: "DT"

5 rounds for time of: 
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

Memorial Day WOD. 

Memorial Day

Thank you everyone that came out for the BBQ. WE had a great turn out. Some good "Murph" times from the people who did it individually. Thank you as we'll for bringing your side dishes and food to grill. 

This week is a short week. We will only be running 1 class today at 10am. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

Schedule will be as normal starting Tuesday. We will be closed on Saturday for this weekend only due to the games. 

WOD

Team WOD. It will be fun. 

HAPPY FRIDAY!

Few things to note these next few days:

Schedule for this weekend is as follows:
Saturday 9am only then BBQ no need to RSVP. 
Sunday Closed
Monday (Memorial Day) 10am only.
 
BBQ Reminder: We will be having a BBQ/Get together tomorrow. Remember to bring a side dish, desert or some drinks. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there.  

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is:  For time:  

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 
You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick.The workout is totally optional. You don't need to do the workout to attend the BBQ.

Strength/Skill

Weighted Dips 5-5-5-3-3-3

WOD

Every minute on the minute for 10:00 perform: 

5 DB Deadlift
5 DB Hang Power Clean 
5 DB Thrusters

RX is 45% of your weight. A version is scaled weight. 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.


Few things to note these next few days:

Schedule for this weekend is as follows:
Saturday 9am only then BBQ
Sunday Closed
Monday (Memorial Day) 10am only.
 
BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert or drinks. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is:  For time: 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 
You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick.The workout is totally optional. You don't need to do the workout to attend the BBQ.