WOD

Wednesday 6/12/19

*Yoga is CANCELLED on Sunday 6/16.

ANNOUNCEMENTS

PRIDE-A-PALOOZA DONATIONS

We are proud to announce that thanks to YOUR registration for Pride-a-Palooza, Hardware is able to donate $1,000 to THE BROADWAY YOUTH CENTER!

The Broadway Youth Center (BYC) has long been a refuge for homeless or housing unstable LGBTQ+ identified youth in Chicago. LGBTQ+ identified youth disproportionately make up 40% of homeless youth, even though less than 10% of the overall youth population  report LGBTQ+ identities. The BYC not only offers housing referrals but provides health services, a youth food bank, educational assistance, and so much more! Even more amazing is that all services provided by the BYC come at no cost to the youth who utilize them. Donations (like yours!) allow the BYC to continue to provide these indispensable services.  

For more information about this incredible organization, CLICK HERE!

We still have more slots available for both the Powerlifting and the CrossFit events. Proceeds from registration and ticket sales from here on out will be donated directly to The Transformative Justice Law Project of Illinois. For more information on the amazing work they do, CLICK HERE!

If you are not looking to participate in the event and still want to help donate funds, CLICK HERE to Donate to our Go Fund Me page for Center on Halsted!

CROSSFIT

Part 1

Handstand Push-up Technique

Part 2

3 ROUNDS

600m Run

20 Burpee Box Jump / Step Ups (24/20)

4 Rope Climbs

Tuesday 6/11/19

*Yoga is cancelled on Sunday, 6/16.

ANNOUNCEMENTS

PRIDE-A-PALOOZA DONATIONS

We are proud to announce that thanks to YOUR registration for Pride-a-Palooza, Hardware is able to donate $1,000 to THE BROADWAY YOUTH CENTER!

The Broadway Youth Center (BYC) has long been a refuge for homeless or housing unstable LGBTQ+ identified youth in Chicago. LGBTQ+ identified youth disproportionately make up 40% of homeless youth, even though less than 10% of the overall youth population  report LGBTQ+ identities. The BYC not only offers housing referrals but provides health services, a youth food bank, educational assistance, and so much more! Even more amazing is that all services provided by the BYC come at no cost to the youth who utilize them. Donations (like yours!) allow the BYC to continue to provide these indispensable services.  

For more information about this incredible organization, CLICK HERE!

We still have more slots available for both the Powerlifting and the CrossFit events. Proceeds from registration and ticket sales from here on out will be donated directly to The Transformative Justice Law Project of Illinois. For more information on the amazing work they do, CLICK HERE!

If you are not looking to participate in the event and still want to help donate funds, CLICK HERE to Donate to our Go Fund Me page for Center on Halsted!

CROSSFIT

Part 1

Performance

A1. Bi-Lateral Bent Over Dumbbell Row – 5 x 5

A2. Bench Press:

80% x 5

82% x 4

85% x 3

87-90% x 2

92%-95% x 1

97% – 100% x 1 (OPTIONAL)

102% – 105% x 1 (OPTIONAL)

Fitness

A1. Bi-Lateral Bent Over Dumbbell Row – 5 x 5

A2. Bench Press – 5 x 5

Part 2

Alternating EMOM x 12 (4 Rounds)

A. 17/15 Cal Bike or Row

B. AMRAP of DU’s

C. REST

Monday 6/10/19

ANNOUNCEMENTS

YOGA CANCELLATION

There will be NO YOGA on Sunday, 6/16.

PRIDE-A-PALOOZA

The big event is just 2 weeks away! We still have 4 available slots for the Powerlifting Event and 13 slots left for the CrossFit WOD!

From here on out, registration for the event will NOT include a T-shirt, as they have already been ordered. However, 100% of the proceeds from your registration will go towards organizations that directly impact the lives of Chicago’s LGBTQ+ community members and that’s the whole reason we’re doing this! For more information and to register, CLICK HERE!

CROSSFIT

Part 1

BACK SQUAT

Performance

80% x 5

82ish% x 4

85% x 3

87-90% x 2

92-95% x 1

97% – 100% x 1 (OPTIONAL)

102% – 105% x 1 (OPTIONAL)

Fitness

5 x 5

Part 2

13min AMRAP

20 Single-DB Hang Clean and Jerks (50/35)

20 Single-DB Walking Lunges (50/35)

AFTER CLASS

Side Planks – 3 x :30 – :60 per side

Sunday 6/9/2019

SCHEDULE TODAY

9am – 10am: FREE COMMUNITY WORKOUT!

10am – 12pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 6/8/2019

Don’t forget that our FREE COMMUNITY WORKOUT is tomorrow (Sunday) at 9am!

ANNOUNCEMENTS

ATHLETE OF THE MONTH

Lily L. is our athlete of the month for June! Head over to our AOTM PAGE to learn more about Lily!

PRIDE-A-PALOOZA: A Day Of Fitness For Charity

*Register to participate or order a shirt by TODAY, Saturday, 6/8, in order to guarantee one in your size and color!

  • To register to participate in the Powerlifting or the Combo: CLICK HERE
  • To register to participate in the CrossFit-Only event: CLICK HERE
  • If you are not participating but want to order a shirt (all proceeds go to the cause) CLICK HERE
  • If you’d like more information on the event: CLICK HERE

FOUNDATIONS

Strength

Chin Up Program or 4 x Max Effort Chin Ups

Skill

Barbell Power Clean and Jerk

MetCon

“GRACE”

30 Clean and Jerks (135/95 or 65% of 1RM)

CROSSFIT

PARTNER WOD

One person working at a time, partners work to complete…

60 Cal Bike or Row

Then…

100 Chest to Bar Pull Ups

200 RKBS (70/53)

300 Double Unders

Then…

Both Partners Run 600m Together

Friday 6/7/2019

Reminder: We have our FREE COMMUNITY WORKOUT on Sunday at 9am! Bring your family and friends! (All other Community WOD’s have been at 10am, but this one is at 9am! Set those alarms!)

ANNOUNCEMENTS

ATHLETE OF THE MONTH

Lily L. is our athlete of the month for June! Head over to our AOTM PAGE to learn more about Lily!

PRIDE-A-PALOOZA: A Day Of Fitness For Charity

*Register to participate or order a shirt by TOMORROW, Saturday, 6/8, in order to guarantee one in your size and color!

  • To register to participate in the Powerlifting or the Combo: CLICK HERE
  • To register to participate in the CrossFit-Only event: CLICK HERE
  • If you are not participating but want to order a shirt (all proceeds go to the cause) CLICK HERE
  • If you’d like more information on the event: CLICK HERE

CROSSFIT

Part 1

Hang Squat Clean

  • Find a 1RM
  • -15% for 3 x 1

Part 2

Performance

12 – 9 – 6

Muscle Ups

30 – 20 -10

Thrusters (95/65)

Fitness

21 – 15 – 9

Burpee Over Bar

V-Up

Thruster (95/65)

Part 3 / After Class

Turkish Get Up: 3 x 3

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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