200 N Garden Ave, Unit E
Roselle, IL 60172
Strength/Skill: Dumbbell snatches, 5-5-5-5-5
Post WOD: ME plank hold. Rest 1 minute. Repeat.
Please note that a few minor schedule changes have been made. The 6pm Intro classes have been cancelled, and we have added a 6pm CrossFit WOD on Mondays and Wednesdays.
Strength/Skill: Front squat, 3-3-3-3-3
Be sure to head over to CrossFit Arlington Heights this weekend to cheer on all CFR members participating in the Tandem Throwdown. More information posted HERE. Good luck to all of our members!
There are only four unlimited memberships remaining at the $105/month rate. They will not last through the weekend, so claim yours today before it's too late - send an e-mail to
Strength/Skill: 800m run for time.
Post WOD: 50 GHD sit-ups
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...
Sorry to sound like a broken record, but we only have 11 memberships remaining at $105/month unlimited rate. First come, first serve. If you have reached out to me to reserve your spot, then you are already accounted for, just be sure to get in as soon as possible to complete the necessary forms so your rate is reserved. If you have not claimed your spot by the end of next week, then your spot will be released to someone else (assuming we have sold the remaining memberships). Judging by the past few days, we will sell out of the special membership rate by the end of the week. Thank you for your understanding.
I know many of you probably are still experiencing some low back/butt soreness from Monday. If that is the case, then ease up a bit on the weight during today's workout. Make sure you keep your chest up on the tire flips and the KB swings - use your legs not your back!
Strength/Skill: Sled pushes x 3, heavy
Beginning next week, we will be bringing back the 6pm class on Mondays and Wednesdays. If there is enough interest, we will bring it back on Friday as well. The intro I and II classes will no longer be offered; however, new members will be encouraged to attend the Master's classes on Tuesday's and Thursday's at 6am or 6pm and Saturday's at 11am. These classes already prepare new members for the regular CrossFit classes. Please let us know if you have any questions @
Strength/Skill: Push-press, 3-3-3-3-3
We have less than 20 membership spots available at the $105/month unlimited rate. Tell your family and friends to sign up immediately if they want to reserve this rate. Please note that this rate is good for the Master's class as well! The Master's class is the perfect setting for very new members as well as those over the age of 40. Please contact us at
I want to let everyone know that ever since I first opened the doors to CFR back in 2008, I have never once increased a paying member's rate. Never. You can rest assure that the $105/month rate will not increase for a very long time, unless of course you stop your membership and sign back on later. So you better get it while you can, as this opportunity will not come along again.
Great news! After the initial response to our August membership special, everyone's rate as of September 1st will be $105/month for unlimited (additional family members, police, fire, military, full-time students - $95). This special will never again be offered, and it ends at the end of the month or until the membership cap is reached. If you know someone who is currently on the fence about joining, tell them to do it now before the special ends. Thank you all for your support!
Dumbbell snatches, 5-5-5-5-5 (each arm)
Brian A, max effort 3-pull row for watts...
We had a great day yesterday as far as referrals are concerned. Keep at it, and we will definitely hit our goal. I also want to assure everyone that I will not allow the gym to become overcrowded - there will be a cap on the $105/month unlimited membership. Once that cap is hit, the rates will go back up and stay up. This is a one-time deal, so if you know someone who is on the fence, tell them they better act fast before it's too late. There will be no exceptions once the cap is reached. Thank you again for your efforts!
Strength/Skill: Turkish get-ups
CF Roselle - 2nd gym, 2009
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200 N Garden Ave, Unit E - Roselle, IL, 60172 - (847) 769-2669 - email@example.com
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