Friday, February 16, 2018

Team Saturday!

22 Minute AMRAP

Partner 1:  Box Jump and Overs

Partner 2:    4 Burpees
                    8 Kettle Bell Swings, Am (53/35)
                    12 Wall Balls (20/14)

While Partner 2 works Partner 1 does as many Box Jump and Overs as possible.  Partners switch when complete.  Score equals total Box Jump and Overs.

 Don't forget to come support the CFSG Teams at the Reckless Rowathon after Team WOD! The event schedule is below. It is being held at CrossFit Leverage which is at 1600 Downs Dr #1 in West Chicago. See you guys there!

Saturday’s Rowathon Timeline:
8:30 Check In Starts
9:40 Check In Ends
9:45 Opening Ceremony
10:00 Rowing Starts
12:30 SkiErg Raffle Ticket Sales End
1:00 SkiErg Winner Announced
1:30 Rowing Ends - Time Cap 3h 30m
1:40 Winning Open Team & Women’s Team Announced
2:00 After party @ Hawthorne's Backyard

Friday, February 9, 2018

Team Saturday!

With a Partner...

20 Minute AMRAP
 5 Curits P’s (95/65)
 10 Box Jumps (24/20)
 15 American KB Swings (53/35)

Curtis P:  1 Power Clean + 1 Left Leg Barbell Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press

Alternate each exercise with your Partner (Parnter 1 does Curtis P’s, Partner 2 does Box Jumps, Partner 1 does KB Swings, Partner 2 does Curtis P’s etc.)

On Wednesday, March  7th, Origin Meals will be at the box during our evening classes so that we can sample the foods that they provide. Please make sure to mark your calendars! They are officially set up and ready for orders. If you missed the details, please refer to the athletes page for dates etc. Here is a link to their site.

Friday, February 2, 2018

Team Saturday!

Teams of 2

3 Rounds, 2 Minutes at Each Station (each Partner working for 1 Minute)

Kettle Bell Swings, AM (53/35)
Push Press (75/55)
Box Jumps (24/20)
Knees to Elbow

Partner A works on KB Swings for 1 Minute while Partner B rests. Then Partner B works on KB Swings for 1 Minute while Partner A rests. They both then move on to Push Press.

It's Guys vs. Gals for the Open this year! C. Joe will be leading the ladies and I will be leading the guys. Everybody needs to work hard to build their teams. The more people involved, the more points that are available for the taking. So start recruiting! The link to sign up is below.

Sign Up for the Open Here!

Friday, January 26, 2018

Team Saturday!

25 Minute AMRAP

In Teams of 2 or 3!

10 Push Press (135/85)

120 Double Unders

20 Power Snatch

120 Double Unders

30 Front Squats

120 Double Unders

Barbell work is one person working while the other(s) rests. Split this work often and make sure you are not "resting" between reps. DU's will be completed together (all partners jumping at the same time) for a total rep count of 120. You can split (example each do 40 or 60) or even have one person rest up for the next barbell movement if you want. Find a strategy!

The CrossFit Open is right around the corner! If you haven't signed up yet, the link is below. We encourage everybody to register, regardless of where you are at in your CrossFit journey. The Open always proves to be a fun time at CFSG and this year will be no exception!

CrossFit Open Registration

Friday, January 19, 2018

20 Minute AMRAP with a Partner:

3 Hang Power Cleans, 135/95

6 Front Rack Alternating Lunge Steps (or Front Squats), 135/95

9 Wall Balls, 20/14

Switch after each full round. 

After Team WOD come cheer on all of our CFSG teams at the Cold Steel Classic! Heats start early but will be going all day. I posted the heat times and highlighted our team names. See you guys there!

Friday, January 12, 2018

Team Saturday!

24 Minutes with a Partner:

Partner 1 spends 2 Minutes on Rower or AD while Partner 2 works on following AMRAP:

5 C&J’s 135/95

10 Lateral BB Burpees

20 DU’s

Swap after each 2 minutes. Partner 1 will pick up AMRAP where Partner 2 left off. 

For those of you not on FB, I thought you might like to see some of the costumes that our New Year, New You Challengers have worn! Keep working on those squares everybody. It really is quite entertaining!

We just announced the date of our next Family Team WOD! Please keep Saturday, February 3rd open to come hang at the box and work out with your family. This time in honor of the Super Bowl we plan to make it football themed. Find your favorite team gear and wear it that day! I will be posting a sign up on the lounge whiteboard. Hope to see a big crowd like last time!

Friday, January 5, 2018

Team Saturday!

With a Partner:

You choose how many reps! 100, 80 or 60 reps of....

For Time (40 Minute Cap):

Box Jumps (24/20)

Jumping Pull-ups

Kettlebell Swings (35/26)

Walking Lunges

Knees to Elbows

Push Press (45/35)

Back Extensions (Superman or GHD)

Wall Balls (20/14)


Double Unders

Split reps with your partner any way you want. If you want to use the GHD, jump on when it’s available.

Tomorrow after Team WOD we will be having our “CFSG NewYear, New Me” challenge meeting! If you haven’t signed up yet and are interested, make sure to shoot me a text at 630-608-7208. This challenge will not only teach you a lot about proper nutrition, but it’s going to be fun! Oh, and did I mention prize money???