WOD

Tuesday 3/24/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

WARM UP

:30 Wrist Openers

Then… 3 ROUNDS

10 Shoulders Circles (Standing)

10 Shoulder Circles (Bent Over)

10 Easy Push Ups*

*Choose a variation that is not difficult for YOU!

PART 1

A1. Upper Body Press of Choice: 5 x 1 – 10 with a 4 second descent

A2. Upper Body Pull of Choice: 5 x 1 – 10 with a 4 second descent

PART 2

5 ROUNDS

1:00 Max Mt. Climbers, Double Unders, or Cardio Cals

1:00 REST

*If you’re doing Mt. Climbers, 1 Right + 1 Left = 1 REP

Monday 3/23/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

WARM UP

Ankle Rotations

Knee Rotations

Hip Rotations (Magic Mike!)

5-10 Hollow Rocks

5-10 Arch ups

10 Sit-Ups

10 Beautiful Air Squats

PART 1

Split Squats or Pistols with a 4 Second Descent

  • Perform 5 Sets of 1 – 10 Reps

PART 2

“Successory WOD”

3 ROUNDS

:45 Seated External Rotations with :04 Descent (Rt)

:15 REST

:45 Seated External Rotations with :04 Descent (Lt)

:15 REST

:45 Single Leg Glute Bridge with 4 sec pause at the top (Rt)

:15 Rest

:45 Single Leg Glute Bridge with 4 sec pause at the top (Lt)

:15 Rest

:45 Arch Ups or Arch Hold

:15 Rest

:45 Roll-Outs or Slide outs

:15 Rest

Sunday 3/22/20

We are closed for business through April 7th as we do our part to flatten the curve. We can’t tell you how much we appreciate your support during this time!

Every day we will feature At Home Workouts and active members will receive Coaching and accountability from the staff! Today is no different so we will be featuring a Sunday Session from our amazing Yoga instructor, Melissa!

Saturday 3/21/20

IMPORTANT MESSAGE !

HARDWARE CLOSURE EFFECTIVE TUESDAY, 3/17/20

As you can imagine, we’ve been critically thinking and strategically planning ever since COVID-19 became a topic of conversation. We had hoped with a few changes we could remain open. At this point, however, it has become clear that our best decision would be to close for the next two weeks, effective Tuesday, 3/17/20.

Although our training location will change, we will continue to provide what we always have: workouts, community, and coaching. It’s important to us that you feel supported and equipped to stay on track.

Current members at Hardware will be receiving emails in the next 24 hours with further instructions for how to access our “Hardware At Home” workouts, receive personalized coaching and accountability from the staff, and stay connected to this amazing community. For this reason, it’s vitally important that your contact info is up to date in Zen Planner. If your email is missing or incorrect, we can’t communicate with you! As soon as you can, please go to this link to access your account and make sure everything is up to date!

This is an incredibly trying time for us all, but we are refusing to give up. We will continue to give you the best hour of your day, no matter what it takes!

We can’t thank you enough for your support during this difficult time. Now, we will do the only thing we can: stay home and STAY FIT!

CROSSFIT

“Open Workout 14.5/16.5”

21 – 18 – 15 – 12 – 9 – 6 – 3

Thruster (65/95)

Bar Facing Burpee

HARDWARE AT HOME

WARM UP

:30 sec Pigeon Stretch each leg

10 Spider Lunges

5 Inch Worm into 2 Push up

THEN… 3 ROUNDS

5 x 3 position squat (power, parallel, full squat)

Lunge with a twist (5 each side)

Side Lunge (5 each side)

5 push ups

5 sit ups

PART 1

25 – 21 – 18 – 15 – 12 – 9 – 6 – 3 reps, for time of:

Odd object thruster (gym bag, baby!, broom etc.)

Burpee

PART 2

Core: 3 Sets

Plank Push/Pull (5-10 each arm)

Flutter Kicks 10 each Leg

Friday 3/20/20

IMPORTANT MESSAGE !

HARDWARE CLOSURE EFFECTIVE TUESDAY, 3/17/20

As you can imagine, we’ve been critically thinking and strategically planning ever since COVID-19 became a topic of conversation. We had hoped with a few changes we could remain open. At this point, however, it has become clear that our best decision would be to close for the next two weeks, effective Tuesday, 3/17/20.

Although our training location will change, we will continue to provide what we always have: workouts, community, and coaching. It’s important to us that you feel supported and equipped to stay on track.

Current members at Hardware will be receiving emails in the next 24 hours with further instructions for how to access our “Hardware At Home” workouts, receive personalized coaching and accountability from the staff, and stay connected to this amazing community. For this reason, it’s vitally important that your contact info is up to date in Zen Planner. If your email is missing or incorrect, we can’t communicate with you! As soon as you can, please go to this link to access your account and make sure everything is up to date!

This is an incredibly trying time for us all, but we are refusing to give up. We will continue to give you the best hour of your day, no matter what it takes!

We can’t thank you enough for your support during this difficult time. Now, we will do the only thing we can: stay home and STAY FIT!

HARDWARE AT HOME

WARM UP

3 ROUNDS – EASY PACE

5 Boot Strap Squats

10 Tin Soldiers

Part 1

Retest “ANNIE”

50 – 40 – 30 – 20 – 10

Double Unders

Sit Ups

OR

“Annie At Home”

50 – 40 – 30 – 20 – 10

Jumping Jacks

Sit Ups

Part 2

SUPERSET – 5 ROUNDS

5 Reps of Upper Body Pulling of Choice

  • Pull Ups
  • Body Weight Rows
  • Partner Get Ups
  • Partner Towel Rows
  • Odd Object Row

5 Reps Single Leg Romanian Deadlift (each leg)

*Rest as needed between sets.

Thursday 3/19/20

IMPORTANT MESSAGE !

HARDWARE CLOSURE EFFECTIVE TUESDAY, 3/17/20

As you can imagine, we’ve been critically thinking and strategically planning ever since COVID-19 became a topic of conversation. We had hoped with a few changes we could remain open. At this point, however, it has become clear that our best decision would be to close for the next two weeks, effective Tuesday, 3/17/20.

Although our training location will change, we will continue to provide what we always have: workouts, community, and coaching. It’s important to us that you feel supported and equipped to stay on track.

Current members at Hardware will be receiving emails in the next 24 hours with further instructions for how to access our “Hardware At Home” workouts, receive personalized coaching and accountability from the staff, and stay connected to this amazing community. For this reason, it’s vitally important that your contact info is up to date in Zen Planner. If your email is missing or incorrect, we can’t communicate with you! As soon as you can, please go to this link to access your account and make sure everything is up to date!

This is an incredibly trying time for us all, but we are refusing to give up. We will continue to give you the best hour of your day, no matter what it takes!

We can’t thank you enough for your support during this difficult time. Now, we will do the only thing we can: stay home and STAY FIT!

HARDWARE AT HOME

Today’s workout comes to us from Coach Mitch! There is still plenty of work that can be done without a heavy bar. You’ll be surprised at how hard this work can be with a broom stick!

WARM UP

3 ROUNDS (with a broom stick or PVC pipe!)

5 Snatch Grip Sotts Press OR Snatch Grip Press + OHS

5 Snatch Balance

WORKOUT

A. Tempo Snatch Pull: 5 x 5

(:03 on the way up + :01 on tip-toes + :03 descent + :03 hold at the bottom)

B. Broom Stick Snatch: 10 x 5

C. Tempo Air Squat: 10 x 10

(:03 Down + :02 at the bottom + Fast up!)

D. COMPLEX – 3 ROUNDS

10 Arch Ups

-Rest :60-

15 Hollow Rocks

-Rest :60-

20 Alternating Bird Dogs

-Rest :60-

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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