200 N Garden Ave, Unit E
Roselle, IL 60172
Strength/Skill: Skill day. Work on double unders, muscle ups, butterfly pull-ups, rope climbs, pistols, handstand walks/push-ups, toes to bar, etc.
We're only a day into our group warm-ups, but let me know what you think - good or bad.
Strength/Skill: Power cleans, 2-2-2-2-2
Do you like V-ups as much as I do?
Today we will be trying out a new class format. 5 minutes into class, we will be holding a group warm-up. That means you will need to be stretched out and ready to go by 5 after, so show up on time!!!
We will also be announcing the winner of the 30-day paleo challenge extension later today...stay tuned!
Back squats, 3-3-3-3-3
Today we tackle the first workout of the 2013 CF Open. Make sure you get to the gym on time today and get through the warm-up. We may have to run multiple heats a class, so time will be tight. Good luck to everyone competing!!!
17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs (Masters 55+ 45/35) 30 Burpees 30 Snatch, 135 / 75 lbs (Masters 55+ 75/55) 20 Burpees 30 Snatch, 165 / 100 lbs (Masters 55+ 100/75) 10 burpees Max rep Snatch, 210 / 120 lbs (Masters 55+ 120/90)
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...burpees...and snatches...and more burpees and more snatches...
The first workout will be announced this evening, and we will be completing it on Friday. It's not too late to register if you haven't already - just click HERE.
Be sure to check out the workout this evening once it has been posted. Use tomorrow's open gym time to tune up and familiarize yourself with the workout movements.
Strength/Skill: 20 minute snatch practice - full, power, hang, etc.
Strength/Skill: Turkish get-ups. Work-up to a max weight.
The first workout will be announced this Wednesday. We will be completing the workouts every Friday for the next six weeks, regardless if you are registered or not. So why not go ahead and register by clicking HERE?
The 30-Day Paleo Challenge 30-Day Extension ends today - be sure to get your after photo taken.
Strength/Skill: Clean & Jerk 2-2-2-2-2
Make sure you show up to the gym on time today. If you are late in the evening, you will be forced to attend the next class - no exceptions. You will have 15 minutes to warm-up and set up your bar for today's workout. The workout will start 15 minutes after the class begins. Good luck!!!
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
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...
Henry gets an 80# Turkish get-up with both arms...
Dan gets 100# (right arm only)
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