WOD

Wednesday 3/18/20

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

Part 1

3 ROUNDS


20 Dips

30 Step up

30 Push-ups

40 Odd object Overhead squats

Part 2

Core: 3 Sets

10 Dead Bug

10 Plank Pull Across

Tuesday 3/17/20

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 WOD and Demo are brought to you by George! Video of his demo and breakdown can be found below.

Part 1

Pistol variation:

In 5 attempts work toward your most challenging pistol variation.

Part 2

21 – 15 – 9

Odd Object Squat Clean

V-Ups

Monday 3/16/20

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

Part 1

A1. Bench Press:

  • Find a 4RM
  • -10% for 3 x 4

A2. Bent Over Barbell Row:

  • 4 x 4

Part 2

“Freddy’s Revenge”

5 ROUNDS – FOR TIME

5 Shoulder to Overhead

10 Burpees

HARDWARE AT HOME

This entire workout should take about 35-40min from start to finish and is designed to fit in your living room! See the video at the bottom for detailed instruction. And don’t forget to log on Beyond the Whiteboard!

Warm Up

3 Rounds

:30 Front Plank

:30 Side Plank

:30 Other Side Plank

10 Glute Bridge March Steps

PUSH/PULL

5 Rounds of…

5 Push Ups with a slow descent (try for at least a 5 count!)

10 Bent Over Rows or Bicep Curls with whatever you can find

Rest 1:00

METCON

10 to 1

Burpees

Air Squats

(Should take 6 – 10min)

Sunday 3/15/20

OFFICIAL HARDWARE AT-HOME WORKOUTS

This week, we will start posting at-home workouts on our Instagram (@hardwarecrossfit) and in our Members-Only Facebook Group. If you choose to stay home for your wod, be sure to tag us so we can see how you did!

We understand these are tense times and we are doing everything we can to keep providing excellent service to our members. That involves doubling our efforts to keep the gym clean and safe as well as providing workouts and coaching to our members who need to, or would rather, stay home.

Until further notice, we will do our best to keep the gym open. In order to keep it safe, we ask that you do your part to stay healthy and clean before coming in. If you need to stay home, please do it! Now you can stay home and still get in your daily Hardware WOD!

TODAY’S SCHEDULE

10am – 12pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 3/14/20

Reminder that are postponing our Community WOD, originally scheduled for today. Regular schedule!

ANNOUNCEMENTS

POWERLIFTING MAX OUT – REGISTRATION IS LIVE!

Click here to register for our Powerlifting Max Out on Saturday 3/28!

For more details on the event, click here! Remember, there are only 24 spots available and when they’re gone, they’re gone!

FOUNDATIONS

Part 1

A1. Goblet Squat: 10 – 10 – 10

A2. Ring Rows: 10 – 10 – 10

Part 2

21 – 15 – 9

Cals on the Rower

V-Ups

*10 Burpees after each round

CROSSFIT

Part 1

FOR TIME

50 Pull Ups

100 Double Unders

50 Snatches (55/75)

Part 2

Med Ball Sit Ups – 3 x 10 – 20

OLYMPIC WEIGHTLIFTING

WEEK 1B

A. Clean – 4 x 3 @ 70%

B. Snatch Pull – 4 x 3 @ 90%

C. 3 ROUND COMPLEX

  • 10 GHR’s
  • 10 Strict Press
  • :30 Hollow Hold

Friday 3/13/20

UPDATE: We have decided to postpone the Community Workout. We will definitely get one on the docket for the future, but right now, we feel this is the responsible decision.

Saturday’s Schedule will resume as usual!

ANNOUNCEMENTS

POWERLIFTING MAX OUT – REGISTRATION IS LIVE!

Click here to register for our Powerlifting Max Out on Saturday 3/28!

For more details on the event, click here! Remember, there are only 24 spots available and when they’re gone, they’re gone!

CROSSFIT

CrossFit.com 191229

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk

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:

Email: