WOD

Tuesday 10/22/19

Bucky Rx’d 20.2 for SURE. 100%. No Dumbbell is too big for Buckingham!

ANNOUNCEMENTS

Friday Night Lights Schedule in effect for 10/25

If you come to class at 5am, 6am, or Noon on Friday, all things are normal.

Evening classes are cancelled for Friday Night Lights. Any member can come in and get a workout, but you need to sign up for a Heat Time in order to do so. Keep your eyes on this page and the Team Hardware CrossFit FB Group for the Heat Sheet once 20.2 is announced!

CROSSFIT

Part 1

FITNESS

15min to Perform…

A1. Bilateral Double Dumbbell Bent Over Row: 5 x 5

A2. Push Ups: 5 x 5 with most challenging variation maintaining perfect form

PERFORMANCE

V1. 15min AMRAP

Strict Muscle Ups

V2. 15min AMRAP

A1. Strict, Deep Ring Dips

A2. Strict, False-Grip Ring Pull Ups

*If you can easily get 30 Reps of each in the 15min, talk to Coach about adding a tempo for more Time Under Tension. (TUT!)

Part 2

4 ROUNDS

30 Single Arm Russian KB Swings (15 each arm) (35/53)

30 Double Unders

30 Sit Ups

Monday 10/21/19

Anybody else feel like this when they picked up those Dumbbells in 20.2???

ANNOUNCEMENTS

Friday Night Lights Schedule is in effect for Friday, 10/26

If you come to class at 5am, 6am, or Noon on Friday, all things are normal.

Evening classes are cancelled for Friday Night Lights. Any member can come in and get a workout, but you need to sign up for a Heat Time in order to do so. Keep your eyes on this page and the Team Hardware CrossFit FB Group for the Heat Sheet once 20.2 is announced!

CROSSFIT

Part 1

12:00 AMRAP

Back Squats @ 75%

*If you got 30 Reps last week, go up 10#

**If you get 30 reps in 12:00, stop there.

Part 2

Fitness

FOR TIME

1000m Run*

5 Wall Walks

30 Double DB StO

1000m Row or 40 Cal Bike*

Performance

FOR TIME

1000m Run*

30 HSPU

1000m Row or 40 Cal Bike*

*The order of the cardio options can be flipped.

Sunday 10/20/19

YOGA IS CANCELLED TODAY

This is a short notice cancellation due to a personal situation. Sorry for any inconvenience the short notice may have caused!

IMPORTANT UPDATE!

If you plan to do the Open WOD on Sunday at Open Gym, please SIGN UP FOR A HEAT TIME HERE!

In order to make sure that we have an organized section of folks doing the Open Workout AND to give space to all of the members who are coming in to do other programming, we ask that you sign up for one of the Heat Times at the link above.

TODAY’S SCHEDULE

10:00am – 12:00pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 10/19/19

FOUNDATIONS

Part 1

Barbell Hang Power Clean: 5 x 3

Part 2

3 ROUNDS

10 Deadlifts (65/45)

10 Hang Power Cleans

10 Burpees Over the Bar

CROSSFIT

Part 1

Sumo Deadlift

10:00 to work up to a heavy set of 3

*No touch-and-go. Focusing on developing tension and power off the floor with little-to-no eccentric contraction.

Part 2

3 ROUNDS – Fight Gone Bad Style

Min 1: Bike or Row

Min 2: Kettle Bell Swing

Min 3: Push Ups

Min 4: Pull Ups

Min 5: REST

OLYMPIC WEIGHTLIFTING

A. SNATCH

12:00 to work to a heavy single

B. “SUPER ISABEL”

30 Squat Snatches at 75%

*Perform as fast as possible with perfect form. 15min cap!

C. Power Clean + Push Jerk

5 x 2 AHAP

D. Turkish Get Ups

4 x 3 Each Arm

Friday 10/18/19

OPEN WEEK #2! – SIGN UP FOR A HEAT HERE FOR FNL 20.2!

Team Captain / AOTM Eddie led his Team to an early victory last week, but CAN HE DO IT AGAIN?!?

*Please indicate the DB weight you plan to use on the heat sheet!

ANNOUNCEMENTS

OPEN 20.2 is today! That means that our special Friday Night Lights schedule is in effect.

5am, 6am, and Noon classes:

Come in early and be ready to rock and roll at the top of the hour! Coach Adrian will be there early for all classes so come as early as you please. Reminder that these class hours are still regular class hours and thus, you’ll get a warm up and a workout!

ALL EVENING CLASSES ARE CANCELLED FOR FRIDAY NIGHT LIGHTS!

SIGN UP HERE for a heat time! Any member is welcome to come to FNL. We will provide a suggested warm-up on the board and then when it’s your time to go, you jump in and throw down!

CROSSFIT

“CrossFit Open 20.2”

20:00 AMRAP

4 Double-Dumbbell Thrusters

6 Toes to Bar

24 Double Unders

DIVISION STANDARDS

PURPLE RX’D:

Double 50lb DB’s

Toes to Bar

Double Unders

ORANGE RX’D:

Double 35lb DB’s

Toes to Bar

Double Unders

PURPLE SCALED:

Double 35lb DB’s

Hanging Knee Raises

Single Unders

ORANGE SCALED:

Double 20lb DB’s

Hanging Knee Raises

Single Unders

PURPLE MASTERS RX’D (55+):

Double 35lb DB’s

Toes to Bar

Double Unders

ORANGE MASTERS RX’D (55+):

Double 20lb DB’s

Toes to Bar

Double Unders

PURPLE MASTERS SCALED (55+):

Double 20lb DB’s

Sit Ups

Single Unders

ORANGE MASTERS SCALED (55+):

Double 15lb DB’s

Sit Ups

Single Unders

Thursday 10/17/19

ANNOUNCEMENTS

FRIDAY NIGHT LIGHTS SCHEDULE IN EFFECT 10/18!

If you come to class at 5am, 6am, or Noon on Friday, all things are normal.

Evening classes are cancelled for Friday Night Lights. Any member can come in and get a workout, but you need to sign up for a Heat Time in order to do so. Keep your eyes on this page and the Team Hardware CrossFit FB Group for the Heat Sheet once 20.2 is announced!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. In 12:00, work to a heavy single Clean and Jerk.

B. “SUPER GRACE”

30 Squat Clean and Jerks at 75%

*Perform as fast as possible with perfect form.

C1. Nordic Curls or GHR’s: 3 x 3-8 reps

C2. Front Rack KB Carry: 3 x :30 – 1:00 AHAP

D. Superman or Anti Back Ext. hold: 3 x :30 – 1:00

FOUNDATIONS

Part 1

Barbell Hang Power Snatch: 5 x 3

Part 2

FOR TIME

500m Row

3 Rounds of “Foundations Cindy”

400m Row

3 Rounds of “Foundations Cindy”

300m Row

3 Rounds of “Foundations Cindy”

*1 Round of “Foundations Cindy:”

3 Pull Ups or Ring Rows

6 Push Ups

9 Air Squats

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

Address:

1834 W. Balmoral Ave Chicago, IL 60640

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