Tuesday 130604

Tuesday, June 04 2013

Save The Date - July 6, 3013

We will be holding a BBQ following the Hope for Cures workout - details to come!

Strength: Back squat, 3RM

WOD: 5 Rounds each for time of:

5 Tire flips, big/small

200' Farmer's carry, 100#/70# (each arm)

20 Squat jumps (air squat followed by jump)

Rest 2 minutes between rounds.

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Monday 130603

Monday, June 03 2013

New Class Schedule - Updated Proposal

Open Gym

Mon, Tues, Wed, Fri - 5:30am-7:30am, 9am-1pm, 3:30-6pm

Thurs - 5:30-7:30am, 9-10am, 12-1pm, 4:30-8:30pm

CrossFit

Mon, Tues, Wed, Fri - 5:30am, 6:30am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7pm (except Fridays), 7:30pm

Sat (partner/group WOD) - 9:30am, 10:30am

Masters

Tues, Thurs - 6pm

Sat - 11am

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Strength/Skill: Take 15-20 minutes to work up to a heavy clean & jerk

WOD: For time:
Row 1600m
Run 1600m
*If you finish in under 15 minutes, then perform as many double unders as possible in remaining time. If you finish in over 15 minutes, then perform 15 burpees.

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Friday 130531

Friday, May 31 2013

Happy Friday!!!

Coming Soon - Open Gym Membership Option

Strength/Skill: Work up to a heavy squat clean single. Practice rope climbs between reps.

WOD: Regional WOD 13.7

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

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Thursday 130530

Thursday, May 30 2013

Rest Day/Make-up Day/Open Gym

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

-

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Wednesday 130529

Wednesday, May 29 2013

Regional WOD 13.4

This is probably the workout most of you have been dreading. I won't lie - it's not going to be much fun. However, you do have the option to scale reps so that you at least have a shot at getting through this workout. Be sure to show up on time today and BRING A TOWEL!!!

Skill/Strength: None. Warm-up/mobilize for the workout

WOD: Regional WOD 13.4

For time:
100 Wall balls, 20#/14#
100 Chest to bar pull-ups
100 Pistols, alternating legs each rep
100 DB snatches, alternating arms each rep, 70#/55#

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Tuesday 130528

Tuesday, May 28 2013

This Week

We have two more Regional workouts to complete, so you can probably guess what will be coming Wednesday and Friday. Next week we will be getting back to the regular programming. The North Central Regionals are this weekend at Navy Pier. If you have a chance, go out and watch some great athletes compete live. Get there early, as the good seats fill up quick. Be sure to say hi to Judge Dave H. and Head Judge Norberto (from CF 1013) if you do go.

Strength/Skill:

Turkish get-ups. Take 10-15 minutes to work up to as heavy as possible, alternating arms each rep.

WOD: "Annie"
50-40-30-20-10 round reps for time of:
Double unders
Abmat sit-ups
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Bonus: 50 burpees for time

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Friday 130524

Friday, May 24 2013

Happy Friday!!!

Reminder, we will have regular classes today and Saturday, closed on Sunday, and one class at 9:30am on Monday. You should be able to reserve your spot for Monday's class shortly, so please do so that we know how many people to expect. I hope you all have a great Holiday weekend!

Strength/Skill: None. We will be using this time to warm up on the shoulder to overhead and the lunge steps.

WOD: Regional WOD 13.6 (with modifications)
For time:
100 Double unders
50 Handstand push-ups
40 Toes to bar
30 Shoulder to overhead, 165#/105#
30 Lunge steps with bar in front rack position, 165#/105#

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Thursday 130523

Thursday, May 23 2013

Rest Day/Make-up Day/Open Gym

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

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Wednesday 130522

Wednesday, May 22 2013

Strength/Skill: Gymnastics day. Work on anything gymnastic-y. Handstand walks, skin the cat, front/back levers, L-sits to handstands on parallettes. You get the idea.

WOD: Regional WOD 13.5
21-15-9 rep rounds for time of:
Deadlifts, 315#/205#
Box jumps, 30"/24"

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Tuesday 130521

Tuesday, May 21 2013

Memorial Weekend Schedule

Friday - Classes as usual

Saturday - Classes as usual

Sunday - Closed - no open gym

Monday - One class at 9:30am. Make sure you are well hydrated!

Strength/Skill: Overhead squat, 3RM

Take 15 minutes, racks allowed.

WOD: Regional WOD 13.3

30 Burpee muscle-ups for time

If you cannot do muscle ups, then you will complete 1 burpee plus 3 pull-ups plus 3 dips (in that order) for each burpee muscle-up. Bar muscle-ups are also a suitable modification. Box bar muscle-ups are not. There is a 15 minute cap on today's workout (Regional cap is 7 minutes, but I thought it would be nice to give you more time to complete)