11/1/15

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Open Gym today from 10AM – 12PM.
Yoga meets today at 12:30PM!

10/31/15

Reminders:
  • Foundations meets today at 9AM!
Halloween at Hardware:

Happy Halloween! Our regular classes will run as scheduled today, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Conditioning:

Partner WOD –
6 Rounds:

  • 9 Bar Muscle Ups (Scale = 9 Burpees + 9 Pull Ups)
  • 11 Clean & Jerks (155/105)
  • 50 yard Buddy Carry

Share work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

10/30/15

Reminders:
  • Foundations meets tomorrow at 9AM!
Halloween at Hardware:

Tomorrow is Halloween! Our regular classes will run as scheduled, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Strength:

A1. Snatch Grip Deadlifts @ 40×0 tempo: 5×5
A2. DB Strict Press: 5×5-9 (each arm)*
*If you got 5×9 last week, increase weight. If you got fewer than 45 reps, keep the same weight and shoot for 5×9

Conditioning:

5 Rounds:

  • 30 sec AMRAP Thrusters (135/95)*
  • 1 min AMRAP Double Unders
  • 1:30 Rest

*Keep same weight as last week
**Score each component individually

10/29/15

Reminders:
  • Foundations meets this Saturday, 10/31, at 9AM!
Halloween at Hardware:

This Saturday is Halloween! Our regular classes will run as scheduled on Saturday, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Thursday’s Skill:

2000m Row Time Trial

10/28/15

Reminders:
  • Foundations meets this Saturday, 10/31, at 9AM!
Halloween at Hardware:

This Saturday is Halloween! Our regular classes will run as scheduled on Saturday, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Strength:

A1. Weighted Dips: 5×6-9 reps*
A2. Bent Over Rows: 5×6-9 reps*
*if you got 5×9 last week, increase the weight by 10#, if you got fewer than 9 reps on each set, keep the same weight and try for 9 reps

Conditioning:

21-15-9

  • HSPU
  • Hang Squat Clean (135/95)

10/27/15

Reminders:
  • Foundations meets this Saturday, 10/31, at 9AM!
Halloween at Hardware:

This Saturday is Halloween! Our regular classes will run as scheduled on Saturday, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Strength:

5 Sets:

  • 1 Power Snatch
  • 2 Hang Squat Snatch
  • Rest 2 min
Conditioning:

5 Rounds: (Rounds begin every 3:00)

  • 5 Box Jumps
  • 200m Run

 

10/26/15

Reminders:
  • Foundations meets this Saturday, 10/31, at 9AM!
Halloween at Hardware:

This Saturday is Halloween! Our regular classes will run as scheduled on Saturday, but we encourage everyone to come dressed in costume! It doesn’t have to be anything fancy, and be sure you are able to move properly. Minor burpee penalty for anyone who does NOT come dressed up!
Then,
Join us from 7PM-9PM at HWCF for some seriously spooky fun. Ok, not seriously spooky…but we plan on hanging out at the gym and then heading out after. BYOB. Again, we encourage costumes (your fancy ones now that you’re showered)….It’s Halloween for Pete’s sake!

Strength:

Back Squat: 5×5

Conditioning:

Teams of 2 work to complete the following:

  • 50 Strict Pull Ups
  • 100 KBS (70/55)
  • 75 Push Ups
  • 100 OHS (95/65)

10/25/15

The gym is open from 10AM – 12PM
Yoga is cancelled today

10/24/15

Reminders:
  • Olympic Lifting meets today at 12:00PM!
  • Yoga is cancelled this Sunday, 10/25.
  • Come out to Bucktown CrossFit today to support Gillen, Daniel S., Stephen H., George & Jess as they compete in the Starting Strength meet. They will each find their 1RM Squat, 1RM Strict Press, and 1RM Deadlift. Events should kick off around 9:30AM.
Strength/Technique:

Clean technique

Conditioning:

For Time:

  • 30 Power Cleans (155/105)
  • 30 Knees to Elbow
  • 60 KBS (55/35)
  • 60 Double Unders

 

10/23/15

Reminders:
  • Yoga is cancelled this Sunday, 10/25.
  • Come out to Bucktown CrossFit tomorrow to support Gillen, Daniel S., Stephen H., George & Jess as they compete in the Starting Strength meet. They will each find their 1RM Squat, 1RM Strict Press, and 1RM Deadlift. Events should kick off around 9:30AM.
Strength:

A1. RDL @ 40×0 tempo: 5×5
A2. Strict Press: 5×5

Conditioning:

5 Rounds:

  • 30 sec AMRAP Thrusters (135/95)
  • 1 min AMRAP Muscle Ups (Scale = 30 sec Pull Ups, 30 sec Burpees)
  • Rest 1:30