WOD

Thursday 2/20/20

ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

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

Week 3/5

A. Push Press + Power Jerk + Push Jerk + Jerk – 4 sets at 70-75%

B. Tempo Back Squat – 5 x 5 @ 80% of 5RM

C. COMPLEX – 3 ROUNDS

Sled Push – 30m

Tempo Barbell Row – 10 Reps

Single Leg Dumbbell RDL – 8 each side

  • Rest :60 between each movement

FOUNDATIONS

Part 1

Weighted Pull Up: 3 – 3 – 3RM

OR

12min to work on the pull up program

Part 2

3 – 6 – 9 – 12 – 15

Toes to Bar

Wall Balls (14# to 10′ / 8# to 9′)

Then… Cash Out:

600m Run or Row

Wednesday 2/19/20

ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

CROSSFIT

WORKOUT OF THE DAY

“CrossFit Mainsite 200207”

12-9-6 reps for time of:

Deadlifts*
Bar muscle-ups

*205 lb. / 315 lb.

OR

12 – 9 – 6 reps for time of:

Deadlifts*
Burpee Pull-Ups

*70% of Your Best Deadlift

Tuesday 2/18/20

ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

CROSSFIT

Part 1

Back Squat: Find an 8RM

  • Try to go up from 1/27

Part 2

Partner WOD!

Teams of 2, one person working at a time…

15:00 Clock to Accomplish:

Cardio Buy In*

Then, AMRAP in the Remaining Time:

20 Front Rack Lunges (65/95)

20 Toes to Bar

60 Double Unders

*Cardio Buy In Options:

48 Cal Row

45 Cal C2 Bike

42 Cal Ski Erg

30 Cal Echo

Monday 2/17/20

ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

CROSSFIT

Part 1

“ISABEL”

30 Snatches (95/135)

Part 2

A. Bench Press: Find an 8RM

  • Try to go up from 1/28

B. Weighted Ring Pull Up: Find an 8RM

OR

Pull Up Program!

Sunday 2/16/20

TODAY’S SCHEDULE

10am – 12pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 2/15/20

FOUNDATIONS

Part 1

Deadlift: Work up to a challenging set of 5

Part 2

5 ROUNDS

2 Wall Walks

12 Front Squats (55/75)

CROSSFIT

Part 1

Deadlift: Find a 2RM (Save 1-2 reps in the tank!)

Part 2

Teams of 3

12:00 Max Cals on any machine

Partner A: Cardio

Partner B: Double KB Front Rack Hold (35’s/53’s)

Partner C: REST

All partners must use the same wind machine Rotation will happen every time the KBs/DBs leave the rack position.

OLYMPIC WEIGHTLIFTING

Week 2/5

A. Snatch Pull + Snatch Below Knee (2sec pause at knee) + Snatch (2sec Pause at knee) – 4 Sets at 70-75%

B. Tempo Front Squat – 5 x 5 at 80% of 5RM

C. COMPLEX – 3 ROUNDS

Barbell Tricep Ext – 10 Reps

Farmers Carry – 20m

Seated Strict Press – 10 Reps

  • Rest :60 between movements

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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