Yoga is cancelled today. It will resume next Sunday at 12:30PM!
Open Gym today from 10AM – 12PM!
5/21/16
Yoga is Cancelled This Week:
It will resume the following Sunday, 5/29.
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Kipping
- Pull Ups & Pull Up Progressions
- TTB
Strength:
12 mins to find a 1RM Push Jerk
Conditioning:
20 mins to complete the following (Teams of 3)
1500m Row (rotate every 250m)
then,
AMRAP of:
- 30 Pull Ups
- 30 HSPU or STO @ 65% 1RM
- Team 200m Sandbag Run (100# or AHAP)*
*1 athlete working at a time, with the exception of the sandbag carry, where all 3 teammates will run together with 1 sandbag (split time with sandbag as needed)
5/20/16
5/19/16
5/18/16
5/17/16
5/16/16
Yoga Cancelled This Week
Yoga is canceled this Sunday 5/22. It will resume the following week.
Strength:
DB,KB, or BB Split Squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg
Conditioning (Practice):
15 min AMRAP:
- 3RT/3LT Turkish Get Ups (70/53 or AHAP)
- 400m Run
5/15/16
5/14/16
Working OUT!
Today, CrossFit Defined Lincoln Square is hosting the 3rd Annual Working OUT – an LGBTQA themed CrossFit Competition. We have many Hardware athletes signed up for this year, and it would be great is we could have a big showing of supporters as well. Opening ceremonies begin at 12:30PM (and they promise to entertaining based on years past)!
So grab your favorite Hardware T-shirt, and head down to 2750 W. Lawrence Ave after classes on Saturday. Let’s cheer on and support our Hardware athletes that are participating, and show off just how great of a community we have here!
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Strength:
Find a 1RM Thruster*
*May be taken from the rack
Conditioning (Competition):
“Fran”
21-15-9
- Thrusters (96/65)
- Pull Ups
Focus of Today’s Foundations:
- Thrusters
- Wall Balls
- Double Unders
5/13/16
Working OUT!
Tomorrow, May 14th, CrossFit Defined Lincoln Square is hosting the 3rd Annual Working OUT – an LGBTQA themed CrossFit Competition. We have many Hardware athletes signed up for this year, and it would be great is we could have a big showing of supporters as well. Opening ceremonies begin at 12:30PM (and they promise to entertaining based on years past)!
So grab your favorite Hardware T-shirt, and head down to 2750 W. Lawrence Ave after classes on Saturday. Let’s cheer on and support our Hardware athletes that are participating, and show off just how great of a community we have here!
Conditioning (Practice): – FIRST
12 mins to perform the following:
5 Rounds – as heavy as possible
- 1 Power Snatch
- 1 OHS
- 1 Squat Snatch
- 7 Burpee Box Jumps (24/20)
Strength:
Good Mornings: 3×8 @ 30×0 Tempo
Extra:
3 min AMRAP Double Unders