Month: September 2013

9/30/13

  STRENGTH: Back Squat: (2 min rest) 84% x 3 89% x 3 94% x 3+   CONDITIONING: For Time: 500 M Row 50 Burpee box jumps 800 M Run   POST WOD: Supplemental Strength  Back Squat: 3×10    

9/29/13

Open Gym today from 12-2PM!

9/28/13

Note: Coach Marie will be holding Open Gym tomorrow from 12-2PM. Conditioning: For Time: (30 min cap) 30 Snatches (95/65) 800m Run 5 Rope Climbs (or 20 Strict Pull Ups) 800m Run 50 Burpees Post WOD: Supplemental Lift –  A1: Weighted Pull Ups: 3×10 A2: Weighted Dips: 3×10

9/27/13

Strength: A1: Deadlift: (2 min rest) 79% x 5 84% x 5 89% x 5+ A2: Strict Press: (2 min rest) 79% x 5 84% x 5 89% x 5 Conditioning: 7 min AMRAP: 15 TTB 15 Unbroken Wall Balls (20/14) 15 Double Unders    

9/26/13

Rest/Make Up Day Reminder: There is no Foundations Class this Saturday, just regular CrossFit classes at 10AM and 11AM.


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1834 W. Balmoral Ave Chicago, IL 60640

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