WOD

10/17/12

Weighted pullups 5×6

3 rounds:

400m run
10 burpee box jumps (20″/16″)
10 knees to elbows

Extra:
A1: 3×12 split squat
A2: 3×8 DB external rotation

10/16/12

Deadlift 5-5-5-5 @ 85% 1RM

3 Rounds:

25 wall balls (20/14)
30 KBS (75/55)

Extra:
3×12 hip extensions

Reminder that our Grand Opening Party is this Saturday from 12:00pm – 4:00pm! Bring friends, family, and a dish to share. We will provide food and drinks as well. Optional workout at 1:00pm!

10/15/12

Find 1RM OHS

 

4 Rounds:

30 sec AMRAP pullups

30 sec rest

30 sec AMRAP dips

30 sec rest

1 min AMRAP double unders

 

Extra:

3 x ME L-Sits

More Class Times Added!

So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!

Updated Class Schedule:

M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm

T/Th: 9:00am, 5:30pm, 6″30pm

Sat: 10:00am

Photo by Melissa Schultz

T-Shirts Are In!

Stop by the box and pick one up…$25

HWCF T-Shirt, Front and Back

10/12/12

Bent over rows : 8-8-8

 

“Grace”

30 clean and jerks

 

Extra:

3 x Max effort plyo push ups

3 x Max effort GHD sit ups

 

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“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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