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???

Friday, December 29, 2017

Team Saturday!

With a Partner:

25 Minute AMRAP

80 Wall Balls (20/14)
60 Partner Sit Ups w/ Wall Ball
40 Pull Ups
20 Burpees

At some point Row 2,000 Meters.

Split reps and row any way you would like. One partner working at a time, while the other rests.

Are you doing our CFSG New Year, New You Challenge?! If so, check your email for login information for the online nutrition piece. If you have not received an email, please text me so that I can make sure you are signed up. If you are interested in joining but aren't sure if you are on the FB Page yet, or are NOT on FB...shoot me a text and I'll get you signed up. The challenge officially kicks off on January 8th, but I will be scheduling meetings very soon to go over the rules, nutrition plans etc. This is NOT about weight loss, inches etc. This is to teach us more about nutrition, healthy habits and to keep us active at the box during those cold weeks of winter! Did I mention there will be large cash prizes to the winners??? Get yourself on the list!

Friday, December 22, 2017

12 Days of Christmas WOD!

Schedule Reminder!!!

Class times for Saturday, December 23rd are as follows:

7:00 AM Open Gym

8:00 and 9:00 AM 12 Days of Christmas WOD

Also, Sunday December 24th we will be open 9-11 AM.

12 Days of Christmas WOD (solo or as a team)

1 - Clean & Jerk (155/105)

2 - Deadlifts (155/105)

3 - Burpees

4 - Pull Ups

5 - Push Ups

6 - Wall Balls (20/14)

7 - KB Swings, AM (53/35)

8 - Ring Dips

9 - Back Squats (155/105)

10 - Toes to Bar

11 - HSPU's

12 - Front Squats (155/105)

Just like the song goes, after completing each movement you go back down the list.

Round 1

1 Clean & Jerk

Round 2

2 Deadlifts, 1 Clean & Jerk

Round 3

3 Burpees, 2 Deadlifts, 1 Clean & Jerk

Etc...all the way up to the 12th Day!

Friday, December 15, 2017

Saturday Team WOD and Family Team WOD!

Team WOD 

20 Minute AMRAP w/ a Partner

10 Shoulder to Overhead (135/95)

20 Front Squats (135/95)

30 Push Ups

40 Foot Walking Lunges

The reps can be split any way you want. The walking lunges should be done together with your partner.

Family Team WOD

TBD depending on final numbers....

Don't forget that directly following our regular Team WOD we will be having a Family Team WOD! This is a great opportunity for all CrossFitters, young and slightly older, to work out together. Bring in your spouse, kids, other family members....and work out with us! We will keep it simple, so don't worry about prior CrossFit experience. Hope to see everybody there!

Wednesday, December 6, 2017

Team at Johnson's Mound!

Team WOD at Johnson's Mound!!!

I have NO idea what the WOD is! Just a reminder though that the WOD is being held at Johnson's Mound at 9:30. There will be no open gym. Please make sure to dress in layers, potentially bring old shoes and be ready for some hot drinks and donuts for afterward. Why’ve worked hard, right?!

The CFSG Holiday Party will be starting Saturday evening at 7PM! Details can be found on the athletes page. If you have any questions, please text me (Rebecca) at 630-608-7208. Can't wait to see everybody there!

Friday, December 1, 2017

Saturday Team WOD!

Complete as many rounds as possible in 30 mins of:

Buy In:

10 Sled Pushes (90/50), 40 Feet (Unit 4 Door down to Last Garage Door ='s 1)



20 Pull Ups

30 Burpees

40 Hip Extensions  or Superman

30 Front Squats (95/65)

20 Box Jumps (24/20)

10 Squat Snatches (95/65)

Note: Sled pushes can be completed anytime during the 30 Minutes. They only need to be done once.

Our Holiday Party is fast approaching! Please note that there will be some schedule changes due to party preparation. Friday, December 8th the box will be closing at noon. We will post a travel WOD for those that want to get in a good workout Friday evening. Saturday Team on December 9th will be held at Johnson's Mound. Dress in layers and remember that we are all CrossFitters...don't let a little cold weather stop you! Bring extra shoes in case things get muddy. We will have some hot "beverages" ready for you afterward.