Month: December 2013

12/31/13

Holiday Schedule: Reminder, due to the New Year Holiday, there is a limited class schedule today and tomorrow. Tuesday 12/31: 9AM, 10AM, 11AM Wednesday 1/1: NO CLASSES Strength: A1: Strict Press 6×5 @ 70%* A2: Bent Over Rows: 6×5 *On last set, perform AMRAP, stop 2 reps shy of failure Conditioning: 1k Row, then 3 …
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12/30/13

STRENGTH: Back Squats: 6×5@70%* *On last set, stop 2 reps shy of failure CONDITIONING: 4 min AMRAP CTB Pull Ups 3 min AMRAP Burpees 2 min AMRAP KBS (55/35) 1 min AMRAP Double Unders *last performed on 11/25/13 EXTRA: Weighted hip extensions: 3×10

12/29/13

Open Gym today from 10AM – 12PM! Holiday Schedule: Tuesday 12/31: 9AM, 10AM, 11AM Wednesday 1/1: GYM CLOSED

12/28/13

Reminder: No Foundations Class today. Next week, we will have a limited holiday schedule due to the New Year. All classes will run as scheduled, with the exception of the following days: Tuesday 12/31: 9AM, 10AM, 11AM Wednesday 1/1: GYM CLOSED There will be Open Gym tomorrow from 10AM to 12PM! Strength: In 15 minutes, …
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12/27/13

Strength: A. Bench Press 1×5 @ 50% 1×3 @ 60% 1×1 @ 70% AMRAP @ 75%  **Try to get 8+ reps B. Deadlift: 1×5 @ 50% 1×3 @ 60% 1×1 @ 70% AMRAP @ 75%  **Try to get 8+ reps Conditioning: 12 min AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups  


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1834 W. Balmoral Ave Chicago, IL 60640

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