Wednesday, July 19, 2017

Thursday, July 20, 2017

Strength: Clean & Jerk 6 x 1 (working up to heavy or 1 rep max)

WOD: 12 Minute AMRAP

            50 Double Unders
            15 Shoulder to Overhead (115/75)
            15 Toes-to-Bar

Finisher: Shoulder Mobility/CrossOver Symmetry



This Saturday, July 22nd, at 9:30 AM we will be having a special Team WOD open to friends, family or anyone else. If you've ever wanted to give CrossFit a try, this is your opportunity to experience it for free in a supportive, encouraging environment among a fun community of people. The workout will be appropriate for all skills and abilities, and we promise it will not be intimidating. Come join us!

We've created an event on our main FB Page. If you have any questions, please call or text Rebecca at 630-608-7208.

Tuesday, July 18, 2017

Wednesday,July 19, 2017

Strength:  Deadlift, 3 x 3 @ 85% 1RM

WOD:  For Time

150 Hang Squat Clean, (95/65)

* Every minute (beginning at minute 2) 4 lateral BB burpees

Finisher:  50 Superman


Happy Birthday, Thomas! You are an incredible father and role model for Casey. We are honored to call you part of our family. You have the whole community keeping you in their thoughts!

Monday, July 17, 2017

Tuesday, July 18, 2017

Skill:  15 Minutes of Muscle Up/Progression Practice

WOD:   12 Minute AMRAP

200 M Run
5 Muscle Ups
25 AbMat Sit Ups

Finisher:  Hollow Hold, 5 x 30 Seconds


It is awesome to see so many athletes staying active while on vacation! Great job, Marie!

Sunday, July 16, 2017

Monday, July 17, 2017

Skill:  Dumbbell Snatch Practice, 6-6-4-4

Strength: Dumbbell Man Maker, 6-6-6

WOD:  For Time

30 Cal Airdyne
40 Dumbbell Snatch (50/35)
30 Dumbbell Push Press (50/35)
20 Box Jump Overs (24/20)
10 Dumbbell Man Makers (50/35)
20 Box Jump Overs (24/20)
30 Dumbbell Push Press (50/35)
40 Dumbbell Snatch (50/35)

Finisher:  Crossover Symmetry


We will be hosting a Friends and Family event this Saturday at 9:30am during team wod. Watch for further details on the athlete's page. We hope to see everyone there!
     
                

Friday, July 14, 2017

Saturday, July 15, 2017

Team WOD: 20 Rounds with a Partner

1 Power Clean (135/95)
3 Hang Squat Cleans (135/95)
4 Lateral Barbell Burpees
100M Run

*partners alternate full rounds



Congrats to Bethann for PR'ing her mile time by a full two minutes tonight! This was at the start of a long endurance chipper that she crushed as well. Great Job!

Thursday, July 13, 2017

Friday, July 14, 2017

Strength: 12 Minute EMOM, Alternating

8 Strict Ring Dips
8 Chin Ups
Handstand Hold, 40 Seconds

WOD:  For Time

800M Run
25 Burpee Pull Ups
400M Farmer's Carry (50/35)
25 Burpee Pull Ups
800M Run

Finisher:  Foam Roll


Meghan is BRAND new to CFSG and didn't bat an eye about tackling today's WOD alone. I can't wait to watch this lady progress. Great job!

Wednesday, July 12, 2017

Thursday, July 13, 2017

Skill: 100M and 250M Row (max effort)


WOD:  5 Rounds

200M Run
16 Front Rack Lunges (115/75)
16 Weighted AbMat Sit Ups (20/14)

Finisher:  Not For Time

25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s
25 AbMat Sit-ups, 20 lbs
25 Leg Raises
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks
25 AbMat Sit-ups, 20 lbs
25 Crunches
25 AbMat Sit-ups, 20 lbs
25 Russian Twists
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s


It is a big week for babies. Congrats to Amy and Matt on the birth of the perfect son, Cade! Rest up and please bring him in for a visit ASAP.