200 N Garden Ave, Unit E
Roselle, IL 60172
Starts on Monday. $10 to enter, winners (male and female) and runners up (male and female) will take home the prize pool - 70/30 split. Get your pre-challenge pics and weight taken THIS WEEK, before you work out. Contest lasts 6 weeks. Please send any questions to
I am still waiting for the Barbells for Boobs donation link to become active. Once it does, I will post so you are able to make any donations to the Kevin Ogar fund. I believe T-shirts will be available for sale soon, and 100% of the proceeds will go to the fund. Stay tuned...
Strength/Skill: Back squat, 5x3 @ 90% (shed a few lbs if you fail sets 1-4; last set should be ME, meaning do more than 3 if possible).
WOD: 20-18-16-14-12-10-8-6-4-2 reps of:
KB swings, 55#/35#
Tuck jumps (jump and pull knees up to stomach)
Post WOD: Practice front lever for 5 minutes
A fellow crossfitter named Kevin Ogar was seriously injured this past weekend at the OC Throwdown competition. According to what I’ve read, the injury occurred during a 3-rep touch-and-go max snatch ladder. Either the barbell fell down from directly overhead, or it careened off a stack of bumper plates positioned directly behind the platform when the lift was missed behind. Either way, it severed his spinal cord, and Kevin has no voluntary movement from the waist down. He is uninsured. Donation links are already in place; however, Barbells for Boobs is supposedly setting up a link which will not skim off the top. I’ll post it once it is up. Every dollar will help, as Kevin’s medical bills will be quite substantial.
While this unfortunate event seems to have been a freak accident, it could have happened to any one of us. Please make sure you are not only taking your own safety into account when entering CFR, but you are taking into account the safety of everyone around you. Please do not leave loose plates laying around when lifting. If you know there is going to be a chance you may have to bail, then be sure the area around you is clear. Bail only if necessary. There is no reason to drop KB’s and light barbells during wods. If you have anything less than a 25# bumper plate on the side of the bar, do not drop it. Don’t push for that extra rep if you know you won’t be able to control the weight on the way down.
Please also note that while CFR has always been kid friendly, we have been a bit too friendly as of late. Imagine if a barbell took out one of the kids running around the gym. I’m guilty myself of having my son or daughter running around the gym when people are lifting. That has to change now before something happens. Kids must stay in the entry room during the strength portion. They may sit on the stairs in the wod room if we are not using the rowers, but they are not allowed to be running around freely. Thank you for your understanding and cooperation.
Please keep Kevin in your thoughts and prayers.
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...
Strength/Skill: Snatch, 1-1-1-1-1-1-1 (all should be at 85% or more)
WOD: Open WOD 11.3
5 Min AMRAP:
165#/110# (Masters 55+ 135#/75#)
Post WOD Bonus: Wall balls, ME x 1 set
Bonus Bonus: Toes to bar, 15-20 UB reps x 4, rest just enough to get next set UB.
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