WOD

Thursday 2/14/19

HELLO MY NAME IS REGGIE WILL YOU BE MY VALENTINE?

TODAY’S SCHEDULE

6am – Open Gym / Make Up Class

9am – Open Gym / Make Up Class

5:30pm – Open Gym

6pm – 7:30pm – Olympic Weightlifting

7:30pm – Foundations

ANNOUNCEMENTS

THE CROSSFIT OPEN

There’s still ONE MORE WEEK until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian (adrian@hardwarecrossfit.com) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate endings and beginnings with a big ol’ party! Details about Friday Night Lights and the Kick-Off Party can be found HERE!

We hope to see you then!

WELLBEING PERSONALIZED HEALTHCARE

Two of Hardware’s own, Terese B. and Lina F., have offered their services in assisting athletes with pre or post workout care during the Open workouts! Terese and Lina run an amazing company called Wellbeing Personalized Healthcare. They can help with stretching, taping, cupping, soft tissue work, etc. To learn more and reach out to Terese and Lina, check out their website here: http://wellbeingphc.com/

FOUNDATIONS

STRENGTH

Strict Press: 5 – 5 – 5

Push Press: 3 – 3 – 3

WOD

5 ROUNDS FOR TIME

10 Front Squats (95/65)

15/12 Cal Bike

Wednesday 2/13/19

ANNOUNCEMENTS

THE CROSSFIT OPEN

There are still 2 more weeks until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian (adrian@hardwarecrossfit.com) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate endings and beginnings with a big ol’ party! Details about Friday Night Lights and the Kick-Off Party can be found HERE!

We hope to see you then!

WELLBEING PERSONALIZED HEALTHCARE

Two of Hardware’s own members, Terese B. and Lina F., have offered their services in assisting athletes with pre or post workout care during the Open! Terese and Lina run an amazing company called Wellbeing Personalized Healthcare and can help with stretching, taping, cupping, soft tissue work, etc. To learn more and reach out to Terese and Lina, check out their website here: http://wellbeingphc.com/

CROSSFIT

“NUTTS”

(30min CAP)

FOR TIME

10 Handstand Push Ups

15 Deadlifts (250/175)

25 Box Jumps (30/24)

50 Pull Ups

100 Wall Balls (20/14 – all to 10ft)

200 Double Unders

400m Plate Run (45/35)

Tuesday 2/12/19

ANNOUNCEMENTS

THE CROSSFIT OPEN

There are still 2 more weeks until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian (adrian@hardwarecrossfit.com) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate endings and beginnings with a big ol’ party! Details about Friday Night Lights and the Kick-Off Party can be found HERE!

We hope to see you then!

WELLBEING PERSONALIZED HEALTHCARE

Two of Hardware’s own members, Terese B. and Lina F., have offered their services in assisting athletes with pre or post workout care during the Open! Terese and Lina run an amazing company called Wellbeing Personalized Healthcare and can help with stretching, taping, cupping, soft tissue work, etc. To learn more and reach out to Terese and Lina, check out their website here: http://wellbeingphc.com/

CROSSFIT

PART 1

A1. Bench Press

  • 3 x Max Effort at 70% (Not truly a max effort. Stop 2 reps shy of failure.)

A2. Bent Over Row

  • 3 x 8-12 reps (Stop 2 reps shy of failure)

*If you got 3×12 on either of these movements last week, move the weight up 10#. If you did not get 3×12 last week, use the same weight and try to get more reps.

PART 2

Teams of 2 work to complete:

320/256 Cal Bike or Row*

*Women will switch every 16 cals for 16 rounds (8 rounds each)

**Men will switch every 20 cals for 16 rounds (8 rounds each)

Monday 2/11/19

ANNOUNCEMENTS

THE CROSSFIT OPEN

There are still 2 more weeks until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian ( adrian@hardwarecrossfit.com ) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate well earned endings and epic beginnings with a big ol’ party! Details about the Kick-Off Party can be found HERE: https://www.hardwarecrossfit.com/events/

We hope to see you there!

CROSSFIT

PART 1

MYSTERY SQUATS – WEEK 3

15 Min AMRAP of either Front OR Back Squats

*Use the same Squat you used last week. If you got 30 or more reps, go up 10#. Do not go beyond 30 Reps.

**Use 70% 1RM. Your goal is to get 15-30 total reps. Break sets into 3-12 reps. Don’t go to failure. Use a weight that is challenging for 5-10 reps.

PART 2

“ISABEL”

FOR TIME:

30 Snatches (135/95*)

At the 10:00… Begin a 3min AMRAP of…

Toes to Bar or Sit Ups

*Scale bar to 65%

**Score is both your Isabel time and reps from the AMRAP.

PART 3 / AFTER CLASS

Seated DB External Rotation with :04 Descent – 3 x 8

Sunday 2/10/19

Today’s the day! Our Free Community Workout is from 10am – 11am! Bring your friends and fam!

*Reminder that Open Gym is from 11am-12pm only due to the Community WOD

Today’s Schedule

10am – 11am: Community WOD

11am – 12pm: Open Gym

12:30pm – 1:30pm: Yoga

Saturday 2/9/19

ANNOUNCEMENTS

Here are the Teams for the Spring 2019 CrossFit Open!

Unnamed Team #1

Adrian A.
Ashley P.
Brian E.
Brian H.
Brianna B.
Bryan Hu.
Chris L.
Grete W.
Jamie B.
Jon B.
Katie L.
Keaton W.
Landree F.
Lynn M.
Matt McG.
Nik H.
Ozzie G.
Philip M.
Sarah B.
Stacy R.
Steve K.
Vasilis M.

Unnamed Team #2

Alex M.
Andy K.
Charlie B.
Chris J.
Christian V.
Crystal M.
Darcy V-L.
Eric J.
Jalene H.
Katie G.
Laura S.
Marci L.
Matteo O.
Nick P.
Owen D.
Pete B.
Ruth J.
Sarah P.
Shannon B.
Stefano R.
Tomas V.
Tony N. 


Unnamed Team #3

Brian S.
Carly M.
Christy C.
Connie M.
Dana F.
Dave D.
Eddie M.
Edzen L.
Eric S.
Gennifer G.
Jackie T.
Jeremy F.
Joel M.
Katy W.
Kyle K.
Lily L.
Luke S.
Melon D.
Ryan H.
Terese B.
Torry B.
Vic B.

Unnamed Team #4

Alesia T.
Bryan Ha
Caitlin F.
Eddie C.
Eduardo G
George F.
Gizem S.
Jennie E.
Jess F.
Jim Di.
Joe E.
John S.
Kristy B.
Marko D.
Mary K.
Mason B.
Melissa G.
Michael N.
Nicole B.
Sebastian G.
Steve S.
Tommy D. 

FREE COMMUNITY WORKOUT

This Sunday (2/10) from 10am – 11am we will be holding our monthly FREE WORKOUT! This is free and open to the public. It’s a great way to share your time at Hardware with friends, family, or anyone else you know that may want to experience some of our awesome community! This also means that Open Gym will be from 11am-12pm on Sunday, 2/10.

MUSCLE UP CAMP  – TODAY!

The open is around the corner! We are going to be holding two 1-hour seminars dedicated to getting athletes their first muscle up or sharpening the skills of those that already have them and want to improve. We will address both ring and bar muscle ups.

This is an ALL-LEVELS, 2-Part Seminar! We will be including skills and drills that can be helpful at any level, but the coaches will determine whether or not athletes can/should try to get a full muscle up. For safety reasons, if an athlete does not have several strict pull ups/dips, they should not expect to get a muscle up during this camp.

The total cost to participate is $20 and that includes both of the 1-hour sessions. These will take place on back-to-back Saturdays. In the first hour session, we’ll work on the skills and drills needed for each piece of the muscle up and give you homework for the week. In the second session we will focus on putting those skills together into a beautiful, efficient muscle up. The following week, the CrossFit Open begins!

Session 1: Saturday, 2/9 from 12:30 – 1:30pm (following OLY Class)

Session 2: Saturday, 2/16 from 12:30 – 1:30pm (following OLY Class)

CLICK HERE to register for this 2-Part Muscle Up Camp!

FOUNDATIONS

Skill Session

Front Squats and Push-Ups

WOD

8min AMRAP

10 Goblet Squats

10 Ring Rows

10 Burpees

CROSSFIT

Part 1

STRICT PRESS: 10 – 10 – 10RM

Part 2

20min AMRAP

2 Legless Rope Climbs

10 Plyo Push Ups

160m Suitcase Carry – 80m each arm (70/53)

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

Phone Number:

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