Month: November 2016

This Week’s Schedule:

• Monday – Wednesday: Regular Schedule
• Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
• Friday 11/25: 10AM & 11AM
• Saturday 11/26: Regular Schedule
• Sunday 11/27: Regular Schedule

Strength:

Back Squat: 8RM, then -10% for 2×8

Conditioning (Competition):

3 Rounds:

• 400m Run
• 20 Push Press (115/75)

Thanksgiving Schedule:

• Monday – Wednesday: Regular Schedule
• Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
• Friday 11/25: 10AM & 11AM
• Saturday 11/26: Regular Schedule
• Sunday 11/27: Regular Schedule

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

Thanksgiving Schedule:

• Monday – Wednesday: Regular Schedule
• Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
• Friday 11/25: 10AM & 11AM
• Saturday 11/26: Regular Schedule
• Sunday 11/27: Regular Schedule

BBQ After Classes Today

Brent & Michele are moving north, and we’re wishing them farewell with a BBQ after classes today. Come by the gym around 12PM. Brent has a special WOD up his sleeve. All are welcome!

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit
• 12PM – Olympic Lifting

Focus of Today’s Foundations:

• Clean
• Rowing
• Box Jumps

Conditioning (Competition):

5-4-3-2-1 Rope Climbs (scale = ME Pull Ups + 10 V-Ups)
10-8-6-4-2 Front Squat (165/115)
*500m Row or 20 cal Bike after each round

Thanksgiving Schedule:

• Monday – Wednesday: Regular Schedule
• Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
• Friday 11/25: 10AM & 11AM
• Saturday 11/26: Regular Schedule
• Sunday 11/27: Regular Schedule

Saturday – 12PM – Goodbye to the Lubeck’s!

Join us this Saturday as we say farewell to the Brent & Michele Lubeck. 12PM! You will not want to miss this one!

Strength:

A1. Snatch Grip Deadlift @ 40×0 Tempo: 8RM, then -10% for 2×8
A2. Strict Press: 8RM, then -10% for 2×8

Conditioning (Competition):

2000m Row or 150 Cal Bike
(do the opposite of what you completed on Tuesday)

Today’s Schedule:

• 6AM – Make Up Class/Open Gym
• 9AM – Make Up Class/Open Gym
• 5:30PM – Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Kipping
• Pull Ups/Ring Rows
• Press

Strength:

A1. Supinated Bent Over Row: 8RM, -10% for 2×8
A2. Bench Press: 8RM, -10% for 2×8

Conditioning (Practice):

3 Rounds:

• 10 Strict Knees to Elbows
• 10 Power Snatches (155/105)
• 10 Strict Knees to Elbows
• 10 Burpees

Congrats to Team Hardware!

This past weekend Hardware athletes had a strong showing at the Warrior Only WODs at CrossFit Rise in Schaumburg. We had many podium finishes and plenty of PRs! Congratulations to all who competed, and thank you to those who came out to support!

Strength:

Farmer’s Carry: Find a max weight for 25m

Conditioning (Competition):

For Time:
2000m Row or 150 cal Bike

Strength:

Back Squat: 8RM, -10% for 2×8

Conditioning (Practice):

3 Rounds:

• 3 Rope Climbs (4 on shorter ropes) (Scale = ME Strict Pulls or Ring Rows + 10 V-Ups)
• 10 Thrusters (115/75)
• 20 cal Bike, 20 cal Row, or 200m Run

Open Gym today from 10AM – 12PM!
Yoga is canceled today. It will resume next week!

Schedule Changes:

• Olympic Lifting is canceled today
• Yoga is canceled tomorrow, Sunday, 11/13

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit

Competition at CrossFit Rise Today!

We have many athletes competing at CrossFit Rise today in Schaumburg. Come on down to support! Athletes will be competing between 9AM and 1PM!

Focus of Today’s Foundations:

• Overhead Squat
• Kipping
• TTB

Conditioning (Practice):

For Time:

• 1000m Row, 800m Run, or 40 Cal Bike
• 30 Wall Balls
• 30 Box Jumps/Step Ups
• 1000m Row, 800m Run, or 40 Cal Bike
• 20 Wall Balls
• 20 Box Jumps/Step Ups
• 1000m Row, 800m Run, or 40 Cal Bike
• 10 Wall Balls
• 10 Box Jumps/Step Ups

(12 min cap)
*You must run, row, and bike in the metcon, but those can be done in any order