8/30/14
Labor Day Schedule:
- Saturday: 10AM CF, 11AM CF, 12PM Oly
- Sunday: Open Gym 10AM-12PM
- Monday: 10AM CF (all other regular classes cancelled due to the holiday)
Conditioning:
Partner Fran (Partner 1 / Partner 2)
- 21 Thrusters (115/75)
- 21 CTB Pull Ups
- 15 Thrusters
- 15 CTB Pull Ups
- 9 Thrusters
- 9 CTB Pull Ups
- 21 Thrusters
- 21 CTB Pull Ups
- 15 Thrusters
- 15 CTB Pull Ups
- 9 Thrusters
- 9 CTB Pull Ups
Extra:
GHD Sit Ups: 3×10
Bench Press: 3×8 @ 65%
8/29/14
Labor Day Schedule:
- Saturday: 10AM CF, 11AM CF, 12PM Oly
- Sunday: Open Gym 10AM-12PM
- Monday: 10AM CF (all other regular classes cancelled due to the holiday)
Strength:
A. Front Squat: 4×5 @ 32×0 Tempo (+5# from last week)
B. RDL: 3×8 @ 40×0 Tempo (+5# from last week)
Conditioning:
4 Rounds: (each round is 1:30 work/1:30 rest)
- 15 WB (20/14)
- ME 5m Sprints
Extra:
A. Strict Press: 2×8
B. Spend 3 minutes in the bottom of a squat with a KB
8/28/14
Reminder:
Olympic Lifting class meets tonight at 6:30PM
Labor Day Schedule:
- Saturday: 10AM CF, 11AM CF, 12PM Oly
- Sunday: Open Gym 10AM-12PM
- Monday: 10AM CF (all other regular classes cancelled due to the holiday)
Strength:
Make Up Strength
Conditioning:
3 Rounds:
- 30 sec L-Sit
- 1 minute in the bottom of a squat with a KB
- 3 Wall Walks
500m Row Time Trial
8/27/14
Strength:
A. Weighted Dips or Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8
Conditioning:
Option A:
In 12 minutes complete:
4 Rounds:
- 7 OHS (115/75)
- 100 Double Unders
then,
AMRAP of:
- Strict HSPU
- Strict CTB Pull Ups*
Option B:
In 12 minutes complete:
4 Rounds:
- 7 OHS (115/75)
- 50 Lateral Jumps Over the Bar
then,
AMRAP of:
- Strict Push Ups or Dips
- Strict Pull Ups of Jumping Pull Ups*
*Athletes may rotation between the two movements as they like
Extra:
Seated DB External Rotation: 3×8
8/26/14
8/25/14
8/24/14
8/23/14
WOD for Dogs:
We had a great turnout last night. Thank you to all who participated and donated! Together we raised $1,365 for the Wallace the Pit Bull Foundation and Alive Rescue (Chicago).
Reminders:
Class Schedule today:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Conditioning:
Partner “Glen”
In teams of 2, work to complete:
- 30 Clean & Jerks (135/95)
- 1 mile Run
- 10 Rope Climbs or 50 Pull Ups
- 1 mile Run
- 100 Burpees
Extra:
A. Bench Press: 3×8 @ 65%
B. Weighted Pull Ups: 3×8
8/22/14
WOD For Dogs:
- Please join us for our WOD for Dogs event, which supports 2 great rescue organizations: Wallace the Pit Bull Foundation and Alive Rescue
- Sign Ups for the workout will begin at 7:30PM, and the workout will start at 8:00PM.
- All are welcome to participate and/or watch.
- $10 suggested donation at the door (all proceeds go directly to the charities)
- Donations can be made at our Fundraising Page!
WOD for Dogs Workout:
**Note this workout can be scaled to accommodate all levels of fitness
3 Rounds:
- 1 min Thrusters (75/55)
- 1 min KBS (55/35)
- 1 min Jumping Air Squats
- 1 min Burpees Over Bar
- 1 min 5M Sprints
- 1 min Rest
Conditioning:
4 Rounds:
- 3 Squat Cleans @ 75% 1RM
- 100 Single Unders
then,
- 15 Thrusters (135/95)
- 100m Bear Crawl
Strength:
A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo
Extra:
A. Strict Press: 3×8
B. Spend 3 minutes in the bottom of a squat with a KB