WOD

Wednesday 7/24/19

ANNOUNCEMENTS

BEACH WOD

Hardware’s Annual Beach Workout is this Saturday, 7/27, at 10am! This event is one of the highlights of our year and we hope you can join us! We will meet at the Kathy Osterman Beach House at Hollywood Beach for a 10am workout followed by soaking in the sun with most beautiful fitness community in Chicago. Put it on your calendars and click here for more details!

*All Classes will be cancelled on 7/27 for the Beach WOD.

CROSSFIT

Part 1

Pistol Progressions!

We’ll cover many options today so there will be something for everyone. Whichever your chosen options is, perform 5 sets of 3 – 6 reps per leg.

Part 2

4 ROUNDS FOR MAX REPS

1:30 Max Cal Bike or Row

1:30 Max Double DB/KB Front Rack Lunges (50’s/35’s)

Part 3

Side Planks: 3 x :30 – :60 per side

Tuesday 7/23/19

ANNOUNCEMENTS

BEACH WOD

Hardware’s Annual Beach Workout is this Saturday, 7/27, at 10am! This event is one of the highlights of our year and we hope you can join us! We will meet at the Kathy Osterman Beach House at Hollywood Beach for a 10am workout followed by soaking in the sun with most beautiful fitness community in Chicago. Put it on your calendars and click here for more details!

*All Classes will be cancelled on 7/27 for the Beach WOD.

PERFORMANCE

A1. Deep Ring Dips (thumbs to arm-pits) with 1 2 X 2 Tempo

  • 4 x Max Effort

A2. Archer Ring Pull Ups

  • 4 x Max Effort

FITNESS

A1. Push up or Angled Bar Push Up

  • 4 x 5 – 12 reps

A2. Chin-Up Program Work or Single Arm Dumbbell Rows

  • 4 x 5 -12 reps

Part 2

3 – 6 – 9 – 12 – 15 -18

Single Arm* Kettle Bell Swing (53/35)

Burpee Box Jump Over (24/20)

*3 Right + 3 Left

6 Right + 6 Left

9 Right + 9Left

etc…. to 18 Right + 18 Left

Monday 7/22/19

ANNOUNCEMENTS

BEACH WOD

Hardware’s Annual Beach Workout is this Saturday, 7/27, at 10am! This event is one of the highlights of our year and we hope you can join us! We will meet at the Kathy Osterman Beach House at Hollywood Beach for a 10am workout followed by soaking in the sun with most beautiful fitness community in Chicago. Put it on your calendars and click here for more details!

*All Classes will be cancelled on 7/27 for the Beach WOD.

CROSSFIT

Part 1

EMOM x 18

1 Clean and Jerk (Start at 65%)

Part 2

12:00 to work up to….

20 Rep Max Back Squat

*If you did this last week, try to go up 5-10lbs. If this is your first attempt, start with 60-65% of your latest 1 Rep Max.

Sunday 7/21/19

FREE COMMUNITY WORKOUT TODAY! 10am! Bring your friends and fam!

TODAY’S SCHEDULE

10am – 11am: FREE COMMUNITY WOD!

11am – 12pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 7/20/19

ANNOUNCEMENTS

FREE COMMUNITY WOD

This Sunday (7/21) at 10am we will be holding our monthly FREE Community Workout! These are so fun and the perfect opportunity to bring a friend or loved one in and show them what you’ve been doing at Hardware! We hope to see you there for some fitness, friends, and FUN!

*OPEN GYM will be from 11am – 12pm only.

BEACH WOD

Hardware’s Annual Beach WOD is next weekend on 7/27 at 10am! This event is one of the highlights of our year and we hope you can join us! We meet at Hollywood Beach for a 10am workout followed by soaking in the sun with most beautiful fitness community in Chicago. Put it on your calendars and click here for more details!

*All Classes will be cancelled on 7/27 for the Beach WOD.

FOUNDATIONS

Part 1

Hang Power Snatch: 5 x 3

Part 2

FOR TIME

500m Row

3 Rds. of “Foundations Cindy”*

400m Row

3 Rds. of “Foundations Cindy”

300m Row

3 Rds. of “Foundations Cindy”

*Foundations Cindy

3 Pull Ups / Ring Rows

6 Push Ups / Angled Bar Push Ups

9 Air Squats

CROSSFIT

Part 1

Kipping Pull Ups: 3 x Max Effort

Part 2

Partner WOD!

In teams of 2, with one partner working at a time…

20min AMRAP

20 Squat Cleans (135/95)

40 Burpees Over the Bar

800m Run

Friday 7/19/19

ANNOUNCEMENTS

FREE COMMUNITY WOD

This Sunday (7/21) at 10am we will be holding our monthly FREE Community Workout! These are so fun and the perfect opportunity to bring a friend or loved one in and show them what you’ve been doing at Hardware! We hope to see you there for some fitness, friends, and FUN!

*OPEN GYM will be from 11am – 12pm only.

BEACH WOD

Hardware’s Annual Beach Workout is this Saturday, 7/27, at 10am! This event is one of the highlights of our year and we hope you can join us! We will meet at the Kathy Osterman Beach House at Hollywood Beach for a 10am workout followed by soaking in the sun with most beautiful fitness community in Chicago. Put it on your calendars and click here for more details!

*All Classes will be cancelled on 7/27 for the Beach WOD.

CROSSFIT

Part 1

Clean Grip Deadlift: 3 x 5 at +90% of 1RM Clean

Part 2

“16.3”

7:00 AMRAP

10 Power Snatches (75/55)

3 Bar Muscle Ups*

*Scaling Options: Jumping Bar Muscle Ups -> Toes To Bar -> Beat Swings

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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