WOD

Monday 1/21/2019

ANNOUNCEMENTS

 

THE CROSSFIT OPEN

Sign up for the CrossFit Open by 2/1 to participate in Hardware’s yearly in-house competition! Don’t be scared off by that word if you’ve never done the Open with us before. The Open is for everyone! We just like to have a little extra fun making T-shirts and ramping up the team spirit!

We’d love for everyone at Hardware to sign up for the Open. It’s truly the best time of the year for our little community and we want you to be a part of it! To learn more about it and to sign up, CLICK HERE!

 

CROSSFIT

 

PART 1

Every 2:30 for 5 Rounds (12:30)

5 Back Squats with a :04 descent on all reps.

*Start at 60% or go up 5-10lbs from last week.

 

PART 2

FOR TIME*

75 Double Unders

50 Burpee Box Jumps/Step Ups (24/20)

75 Double Unders

 

*13min Cap

Sunday 1/20/2019

TODAY’S SCHEDULE

 

10am – 12pm – OPEN GYM

12:30pm – 1:30pm – YOGA

 

 

ANNOUNCEMENTS

 

CROSSFIT OPEN 2019

It’s that time of year again! The CrossFit Open is 6 weeks away and registration is live! We encourage everyone at Hardware to sign up for the Open. It’s truly a magical event where the whole community comes together to accomplish physical feats they never thought possible.

We want everyone to participate! To register, CLICK HERE and when you sign up, be sure to do so under TEAM HARDWARE CROSSFIT. If you sign up under Hardware’s Team by Friday 2/1, you will be added to a team within the gym for all kinds of fun and shenanigans! We will announce the in-house teams on Monday, 2/4. If you’ve never done the Open, talk to a coach or a friend who has done it!

 

 

Saturday 1/19/2019

 

ANNOUNCEMENTS

 

CROSSFIT OPEN 2019

It’s that time of year again! The CrossFit Open is 6 weeks away and registration is live! We encourage everyone at Hardware to sign up for the Open. It’s truly a magical event where the whole community comes together to accomplish physical feats they never thought possible.

We want everyone to participate! To register, CLICK HERE and when you sign up, be sure to do so under TEAM HARDWARE CROSSFIT. If you sign up under Hardware’s Team by Friday 2/1, you will be added to a team within the gym for all kinds of fun and shenanigans! We will announce the in-house teams on Monday, 2/4. If you’ve never done the Open, talk to a coach or a friend who has done it!

 

 

FOUNDATIONS
  • Hang Power Clean
  • Barbell Thruster

 

 

CROSSFIT

 

PART 1

Snatch – Find a 1RM

 

 

PART 2

“Open Workout 16.3”

7min AMRAP:

10 Power Snatches (75/55)

3 Bar Muscle Ups

Friday 1/18/2019

 

ANNOUNCEMENTS

 

CROSSFIT OPEN 2019

It’s that time of year again! The CrossFit Open is 6 weeks away and registration is live! We encourage everyone at Hardware to sign up for the Open. It’s truly a magical event where the whole community comes together to accomplish physical feats they never thought possible.

We want everyone to participate! To register, CLICK HERE and when you sign up, be sure to do so under TEAM HARDWARE CROSSFIT. If you sign up under Hardware’s Team by Friday 2/1, you will be added to a team within the gym for all kinds of fun and shenanigans! We will announce the in-house teams on Monday, 2/4. If you’ve never done the Open, talk to a coach or a friend who has done it!

 

 

CROSSFIT

 

PART 1

Push Press – Find a 1RM

 

 

PART 2

“KAREN”

FOR TIME:

150 Wall Balls (20# to 10′ / 14# to 9′)

 

Thursday 1/17/2019

 

TODAY’S SCHEDULE

6am – Make-Up Class/Open Gym

9am – Make-Up Class/Open Gym

5:30pm – Open Gym

6pm-7:30pm – Olympic Weightlifting

7:30pm – 8:30pm – Foundations

 

 

FOCUS OF TODAY’S FOUNDATIONS
  • Bench Press
  • Single Arm Dumbbell Row

Wednesday 1/16/2019

This last weekend Coach Katy quietly snuck off to Lombard to lift ALLLLLL the weights at the first ever Women’s EmPOWERment Powerlifting Meet! Not only did she lift all the weights, but she took FIRST PLACE in the Sub-Masters Division! And what’s more… TODAY IS HER BIRTHDAY! No wonder she looks so happy!

If you get a chance, give Coach Katy an extra high five or two today! I’d say she definitely deserves it. Happy Birthday Katy!

ANNOUNCEMENTS

 

CROSSFIT OPEN 2019

It’s that time of year again! The CrossFit Open is 6 weeks away and registration is live! We encourage everyone at Hardware to sign up for the Open. It’s truly a magical event where the whole community comes together to accomplish physical feats they never thought possible.

We want everyone to participate! To register, CLICK HERE and when you sign up, be sure to do so under TEAM HARDWARE CROSSFIT. If you sign up under Hardware’s Team by Friday 2/1, you will be added to a team within the gym for all kinds of fun and shenanigans! We will announce the in-house teams on Monday, 2/4. If you’ve never done the Open, talk to a coach or a friend who has done it!

 

 

CROSSFIT

 

PART 1

 

8min Alternating EMOM

ODD MINUTES: Max Effort Hollow Hold

EVEN MINUTES: Max Effort Arch (Superman) Hold

 

 

PART 2

 

10 Rounds for Max Reps

1:00 to complete:

12/10 Cal Bike/Row + Max Effort Burpees

1:00 REST

 

*Score is your total reps. (Cals + Burpees)

 

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1834 W. Balmoral Ave Chicago, IL 60640

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