Throwdown #2 is tomorrow night up at CrossFit Shoreside in Evanston! We hope to get a good group of people to show up and compete!
Make up strength work from Monday or Tuesday
Prowler Push: 3 x 1 min AMRAP
Every 1:30, complete:
- 100 m Sprint
*for a total of 10 rounds
GHD Sit Ups: 3xME
This Friday night, 1/24, CrossFit Shoreside will be hosting Hardware CrossFit in the second Throwdown of the year! If you are interested, sign up for a heat here. Registration begins at Shoreside at 8:00PM, and heats begin at 8:30PM. The workout will be released soon, but there will be an Rx and Scaled division, so we hope to see many HWCF faces up in Evanston!
A1: Strict Press
- 7×3 @ 75% (stop 2 reps shy of failure on last set)
A2: Pendlay Row
- 4×5 (work in sets when you can)
- Deadlift (65% 1RM)
- Box Jump (with step down)
MU and TTB work
(17 Min Cap)
Back Squats: 7×3@75%*
*On last set, stop 2 reps shy of failure
10 Min AMRAP of:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
Open Gym today from 10-12PM!
There is a Foundations Class today @ 9AM!
Third Saturday Brunch!
It’s the 3rd Saturday of the month, and you know what that means…Brunch after the 11AM class! As per usual, the location is TBD. Come to the 11AM class and we’ll head over the the unknown restaurant as a group!
15 min to establish a 1RM Clean & Jerk
With a partner complete,
20 min AMRAP: [One partner must complete a full round at a time]
- 7 Power Cleans (135/95 or 70% 1RM)
- 7 Box Jumps (30/24)
- 7 Pull Ups
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