6/1/14

Open Gym today from 10AM-12PM!

5/31/14

CPA Housing Volunteer Day:

Today is the day! We will be volunteering for Community Partners for Affordable Housing from 8:30AM-12:30PM today. If you’d like to join, but haven’t signed up yet…please join us! A carpool meets at the gym at 8AM (leaving no later than 8:15AM), or you can meet us at 1324 Hartrey Ave in Evanston.
Please remember to wear protective and appropriate clothing (long sleeves, good footwear) and bring some workout clothes to change into for the workout after!

Today’s Schedule:
  • 9AM – Olympic Weightlifting
  • 10AM – CrossFit
  • 11AM – CLASS CANCELLED FOR VOLUNTEERING
Olympic Lifting Class:

1 Power Snatch + 1OHS + 2 Snatches: 5×4  (1+1+2)
1 Power Clean + 1 Front Squat + 2 C&J: 5×4 (1+1+2)
Front Squats: 5×5*
**Do not perform if you did back squats on Friday

Conditioning:

In 15 minutes complete:

  • 1 mile run, then
  • AMRAP of:
    • 12 Front Squats (115/95)
    • 12 Pull Ups

5/30/14

CPA Housing Volunteer Day:

Tomorrow is the day! Meet at the gym at 8:00AM to carpool to the house we will be working on, or meet us there by the 8:30AM start time. Address is 1324 Hartrey Ave, Evanston IL 60201. This opportunity is open to everyone. If you have friends or family interested, please bring them along! After volunteering, we will get in a quick workout and grab some food. It should be a great day!

Saturday’s Schedule:

Due to the CPA Housing Volunteer Event, the 11AM CrossFit class is cancelled tomorrow. Saturday’s schedule is as follows:

  • 9AM – Olympic Weightlifting
  • 10AM – CrossFit
Strength:

A. Deadlift: 5-3-1+
75% – 85% – 95% (of Training Max)
B. Strict Press: 5-3-1+
75% – 85% – 95% (of TM)

Conditioning:

For Time:

  • 21 Ring Dips
  • 50 Double Unders
  • 400m Run
  • 15 Ring Dips
  • 25 Double Unders
  • 400m Run
  • 9 Ring Dips
Extra:

Back Squat: 3-4×10 (75% of TM) (2 min rest)

5/29/14

Today’s Schedule:
  • 6AM – CrossFit
  • 9AM – CrossFit
  • 5:30PM – CrossFit
  • 6:30PM – Olympic Weightlifting
  • 7:30PM – CrossFit
Saturday’s Schedule:
  • 9AM – Olympic Weightlifting
  • 10AM – CrossFit
  • 11AM – CLASS CANCELED DUE TO CPAH VOLUNTEER WORKOUT
CPA Housing Volunteer Day:

We have received word that the house we’re working on is located at 1324 Hartrey Ave, Evanston, IL 60201. We need to be onsite at 8:30AM, so you can either meet us there, or join in a carpool meeting at the gym at 8AM Saturday morning.  We will volunteer until 12:30PM, do a quick workout, and then head over to Temperance Brewery for some fun after.

Strength:

Weighted Pull Ups: 5-3-1+
75% – 85% – 95%
OR
Make up Monday’s Back Squats

Conditioning:

Partner Prowler Push
With one person working at a time, complete the following:

  • 4x200m Prowler Push (rest as needed)

**weights added to Prowler should be between 90# and 270#

5/28/14

Reminder:
CPA HOUSING –

This Saturday, 5/31, from 8:30AM-12:30PM, we have the opportunity to volunteer with CPA Housing. We will be working on a house in Evanston, IL, and following, we will hold a short workout, and grab some food together. You can still sign up to volunteer. There is a sign up sheet next to the whiteboard. The house we will be working on is located at 1324 Hartrey Ave, Evanston IL 60201. We will meet at HWCF at 8AM on Saturday to carpool up there, or you can meet up at the location at 8:30AM.

Schedule Changes:

Olympic Lifting

  • Thursday @ 6:30PM
  • Saturday @ 9:00AM

Saturday 5/31

  • 9:00AM – OLY
  • 10:00AM – CrossFit
  • 11AM – CLASS CANCELLED FOR CPA HOUSING POST-WORKOUT
Strength:

Bench Press: 5-3-1+
75% – 85% – 95%

Conditioning:

3 Rounds:

  • 10 Strict Press (75% TM)
  • 15 TTB
  • 30 Lateral Jumps over Bar

5/27/14

Reminder:
CPA HOUSING –

This Saturday, 5/31, from 8:30AM-12:30PM, we have the opportunity to volunteer with CPA Housing. We will be working on a house in Evanston, IL, and following, we will hold a short workout, and grab some food together. You can still sign up to volunteer. There is a sign up sheet next to the whiteboard. We will know the location of the house later this week.

Schedule Changes:

Olympic Lifting

  • Thursday @ 6:30PM
  • Saturday @ 9:00AM

Saturday 5/31

  • 9:00AM – OLY
  • 10:00AM – CrossFit
  • 11AM – CLASS CANCELLED FOR CPA HOUSING POST-WORKOUT
Strength:

Back Squat: 5-3-1+
75% – 85% – 95%

Conditioning:

5-4-3-2-1

  • Rope Climbs (Strict CTB Pull Ups)

1-2-3-4-5

  • Hang Squat Clean & Jerk (185/125)
Extra:

Deadlift: 3-4×10 (75% TM)

5/26/14

Slight change of plans…Owen will be holding Open Gym today from 8:30AM-10AM.

5/25/14

The gym is closed today. Enjoy the holiday weekend.

5/24/14

DSC_0107
 

Memorial Day Schedule:

As a reminder, the gym will be closed both tomorrow (Sunday 5/25) and Monday 5/26 in observance of the Memorial Day Holiday.

Today’s Schedule:
  • 9AM – Foundations Class
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Weightlifting
Conditioning:

Come in for a Hero WOD today to honor of those who died in the line of duty. To all the men and women who have served our country, we thank you!

5/23/14

DSC_0067
 

Memorial Day Schedule:

The gym will be closed both Sunday 5/25 and Monday 5/26  for the Memorial Day Holiday. We will doing a Hero WOD on Saturday in honor of the Holiday.

Olympic Lifting Class:

Oly class will meet tomorrow at 12:00PM.

Strength:

A. Deadlift: 3-3-3+
70% – 80% – 90%
B. Strict Press: 3-3-3+
70% – 80% – 90%

Conditioning:

3 Rounds:

  • 10 Back Squats (70% TM)
  • 250m Row Sprint
  • 2 min Rest
Extra:

Dips (weighted if possible): 3-4×10