Monday, March 31, 2014

Tuesday April 1st, 2014

Skill:  Battle Ropes
WOD:   For Total Reps (FGB Style) -

             Battle Ropes
             Rowing (for calories)
             Bear Hugger Squats
             Ground to Overhead (75/55)

Finisher:  5 x Max Pull Ups, Strict

Raise of hands who LOVED working out in our new home today?  I love all the space we have now!  No, Coach Rebecca is not playing an April Fools joke on you!  This is the real workout. 

Sunday, March 30, 2014

Monday March 31st, 2014

Strength:  Back Squat, Find 1 RM

WOD:   15 Minute AMRAP

             30 Kettle Bell Swings (53/35)
             15 Box Jumps (24/20)
             Max # Overhead Squats (95/65)
(Note:  Score is equal to # of OHS’s)

Finisher:   5 x Max Ring Dips

Who's ready for their first WOD in Unit 5?  You guys are going to absolutely love the space.  Anyone going to try their Back Squat on the new lifting platforms?

Friday, March 28, 2014

Saturday March 29th, 2014


There will be no official TEAM WOD today.  We will be moving equipment for time though!  If you are free and have two hands come on by.  We will be meeting at 9am to start moving down to Unit 5.  I would like to also thank everyone who has helped for countless hours to make this happen.  When we moved into Unit 2 almost a year ago, there were only a few of us getting the Box ready.  Now we truly do have a community helping.  You guys rock!!

Thursday, March 27, 2014

Friday March 28th, 2014

Open WOD 14.5
           For Time -

           Thrusters (95/65)
           Bar Facing Burpees

Our last Friday Night Lights for the Open WODS!  I have to say I'm a little sad to see it come to an end.  Holy workout ...but did you see the "Champs" kill it?  Remember Pizza and Desserts/Donuts in honor of Rich!

Wednesday, March 26, 2014

Thursday March 27th, 2014

Strength:  Max Effort Strict Pull-Ups, Rest 90 Seconds X 3 

WOD:  21-15-12-9-6-3

            Wall Balls (20/14)
             Box Jumps (24/20)
             Kettle Bell Swings (53/35)

Finisher:  2 x 25 Russian Twists w/ KB

PR City today at the Box!  Wow, the whiteboard sure did show some impressive numbers.  In my opinion, that says a lot about the programming at CFSG.  Thank you C. Rebecca for all the hard work you put into creating our workouts each week. 

Tuesday, March 25, 2014

Wednesday March 26th, 2014

Strength:  Deadlift, Find 1 RM

WOD:  9-7-5

            Power Cleans (95/65)
            Shoulder to Overhead
            Overhead Squats
            Sumo Deadlift High Pulls

Finisher:  50 Superman or GHD Extensions

Friday Night Lights food information was posted on the Athlete's Page.  Please be sure to comment if you are in.  If you missed C. Ponce's video, the extension for the rig arrived today.  So exciting!!!

Monday, March 24, 2014

Tuesday March 25th, 2014

Strength:  EMOM for 7 Minutes, Snatch Complex
                3 Snatch Pulls, 2 Hang Squat Snatch, 1 Overhead Squat (hold 3 seconds)

WOD:   For Max Reps -

             2 Minute Max Box Jump (24/20)
                 Rest 90 Seconds
             2 Minute Max Burpees
                 Rest 90 Seconds
             2 Minutes Max Pull Ups
                 Rest 90 Seconds
             2 Minutes Max Barbell Skiers
                 Rest 90 Seconds
             2 Minutes Max Kettlebell Snatches (53/35)

Finisher:  5 x Max Effort Chin Ups

Big numbers going up for the Bench Press today!  Nice job everyone.  This WOD looks "nastiful" as my girls would say... a combination of nasty and awful.  Nonetheless, I know you all will secretly enjoy it.

Sunday, March 23, 2014

Monday March 24th, 2014

Strength:  Bench Press, Find 1 RM

WOD:   3 Rounds for Time

             50 Air Squats
             40 Sit Ups
             30 Slam Balls
             20 Push Ups

    (Rest 2 Minutes between Each Round)

Finisher:  Max Handstand Hold

Coach Craig and Brody doing some patching of the wall on Unit 2.  Nice work, guys!  This week we will be finding our 1 RM on a few lifts.  Who's excited???

Friday, March 21, 2014

Saturday March 22nd, 2014

Saturday TEAM WOD

WOD:  With a Partner -

            100 Slam Balls
            21 Thrusters
            21 Pull Ups
            400 Meter Run
            15 Thrusters
            15 Pull Ups
            400 Meter Run
            9 Thrusters
            9 Pull Ups
            50 Slam Balls

Note:  Partners must split reps and each partner has to do at least one rep of each movement.  400 Meters are run together.

Anyone else have this problem or is it just me?  After TEAM, a group of us will be heading over to Unit 5 to check off the leftovers on the "list".  Moving day is quickly approaching. YEAH!!!   Also, Rito's for dinner and margaritas tonight at 6:30 pm.  

Thursday, March 20, 2014

Friday March 21st, 2014

WOD:  Open WOD 14.4
            14 min AMRAP

            60 calorie Row
            50 Toes to Bar
            40 Wall balls (20/14)
            30 Cleans (135/95)
            20 Muscle Ups

Finisher: Hamburgers and Beer!

So let's look at the bright side, Joe is cooking up some scrumptious burgers for all of us!  How can that not be anything but awesome?  The dish to bring tonight is anything that goes with a hamburger.  If you are sitting out of this WOD, come in and cheer the other athletes.

Wednesday, March 19, 2014

Thursday March 20th, 2014

Skill/Strength:  TGU’s, 2 x 5 per Side

WOD:  For Time -
           400 Meter Run
           20 Pull Ups
           30 Push Ups
           40 Air Squats
           400 Meter Run
           15 Chest to Bar Pull Ups
           25 Ring Dips
           35 Ab Mat Sit Ups
           400 Meter Run
           10 HSPU’s
           20 KB C&J’s
           30 KB Swings

Finisher:  5 x Max Effort Dips

Today is our very own Stephen's birthday!  Happy Birthday Stephen.  We are so glad you are part of the SG family. Since Stephen's not on FB, we thought we would be sure to wish him a wonderful year ahead.

Tuesday, March 18, 2014

Wednesday March 19th, 2014

Strength:  EMOM for 7 Minutes:  1 Power Clean,  1 Squat Clean, 1 Clean & Jerk (AHAP)

WOD:  12 Minute AMRAP

            200 Meter Run
            3 Power Cleans
            1 Rope Climb

Finisher:  3 Minute Hollow Rock

Iceland Annie is my girls favorite and we are so glad she's back competing!  Don't forget your long socks today.  A few of us are planning on going out to Rito's in Aurora on Saturday at 6:30 p.m.  If you think you may join us, please let me know so I can reserve some space for us. - Coach Sandy

Monday, March 17, 2014

Tuesday March 18th, 2014

Strength:  5 x 10 Weighted Good Mornings (WOD weight)

WOD:   20 Minute AMRAP

             10 Back Squats (95/65)
             10 Push Ups
             10 Front Squats (95/65)
             10 Knees to Elbow
             10 Overhead Squats (95/65)
             10 KB Swings (53/35)
             10 Wall Balls (20/14)

Finisher:  50 Superman or GHD Extensions

You heard Arnold!  This should be a good WOD and by good I mean, t-o-u-g-h.  I think C. Rebecca is getting us ready for shorts this summer. 

Sunday, March 16, 2014

Monday March 17th, 2014

Strength:  4 Sets of Strict Press/Push Press/Push Jerk, each to Failure @ 80% of 1RM Strict

WOD:  15 Minute AMRAP

            25 Double Unders
            20 KB Snatches
            15 Push Ups
            10 Toes to Bar

Finisher:  100 Ab Mat Sit Ups

Happy St. Patrick's Day! Did you remember to wear green today?  I can see a few of our athletes saying the above if they didn't. BBC this is a de-loading week so if you have not gotten your lifts in from last week be sure to finish up. I know Joe (our master spreadsheet man) will be itching to get new sheets ready.

Friday, March 14, 2014

Saturday March 15th, 2014

 Saturday TEAM WOD

       20 Minute AMRAP with a Partner-
       10 Burpees
       20 OHS’s (95/65)
       30 Kettle Bell Swings

How many people are going to need a little of this action today?  Seriously though, everyone did a great job and your coaches are proud of you. I think Coach Craig's thoughts are perfect, "We are proud of all of you guys for all of the amazing things you can already do in CrossFit.  Being able to push yourself at your own pace and ability is one of the most important traits that impress me the most."

Thursday, March 13, 2014

Friday March 14th, 2014

WOD:  Open 14.3
             8 minute AMRAP
           10 Deadlifts (135/95)
           15 Box Jumps
           15 Deadlifts (185/135)
           15 Box Jumps
           20 Deadlifts (225/155)
           15 Box Jumps
           25 Deadlifts (275/185)
           15 Box Jumps
           30 Deadlifts (315/205)
           15 Box Jumps
           35 Deadlifts (365/225)
           15 Box Jumps

Finisher:  Appetizers and Beer!

Barbell Club are you excited?  Let's show how hard we have been working and watch it pay off!  Judges may not help change weights so have a strategy going in to know what plates you are adding and when.  Everyone is welcome to come in and cheer on our Box.

Wednesday, March 12, 2014

Thursday March 13th, 2014

Skill/Strength:  Spend 15 Minutes on Goat or Accessory Work of Your Choice (Strict Pull-Ups, Chin-Ups, Handstands, Pistols, etc.)

WOD:  For Time

            50 Ball Slams
            50 Burpees
            50 Air Squats
            50 Ab Mat Sit Ups
            50 Russian Kettle Bells Swings, (53/35)

Finisher:  2 Rounds (not for time)

              10 V-Ups
              15 Russian Twists
              20 Bicycles

One of my favorite quotes and of course, it's from my man, Chris Spealler!  Remember to sign up for your 14.3 Heat, if you have not already done so.  The big workout announcement is tomorrow night at 7:00 p.m.!  

Tuesday, March 11, 2014

Wednesday March 12th, 2014

Strength:  Power Cleans 3-3-3-3-3 @ 85% of 1RM

WOD:  5 Rounds for Time

            10 Power Cleans (95/65)
            15 Front Squats (95/65)
            20 Push Ups

Finisher:  Foam Roller, Band Stretch

Nothing drives a person more than being told they can't do something. Lucky for us, we are always trying something that is just a little uncomfortable. When we do, we have a great community cheering us on!

Monday, March 10, 2014

Tuesday March 11th, 2014

Strength:  Deadlift 3-3-3-3-3 @ 85% of 1RM

WOD:   For Time

            20 Deadlifts (205/135)
            20 Barhop Burpees
            20 Ab Mat Sit Ups
            10 HSPU’s
            20 Ab Mat Sit Ups
            20 Barhop Burpees
            20 Deadlifts

Finisher:  50 Superman or GHD Extensions

How many of you enjoyed the sunshine and warm temps today?  I saw some posts that people were getting outside and running. I certainly took advantage of it and boy it felt amazing.  Let's hope we have more days like this and it sticks around.

Sunday, March 9, 2014

Monday March 10th, 2014

Strength:  Strict Press 3-3-3-3-3 @ 85% of 1RM

WOD:  15 Minute AMRAP

              5 Toes-to-Bar
              15 Push Press (75/55)
              30 Double Unders

Finisher:  5 x 5 Ring Dips

So many exciting things are happening at CrossFit Sugar Grove!  Open WOD 14.2 brought with it many Overhead Squat  PR's and 1st time Chest-to-Bar pull-ups.  The support, encouragement and all over excitement is amazing.  What a great community we are building!

And of course...there is our new space!  We started picking off "tasks" on Thursday and just kept going.  I was shocked when I left Sunday before 5:00 PM with all of the walls painted and the office space ready for a final cleaning.  The place was crawling with athletes eager to help.  Here are some of the guys tackling one of the big walls.  I cannot wait for a Team Saturday "Moving WOD"!

Friday, March 7, 2014

Saturday March 8th, 2014

 Saturday TEAM WOD 

      20 Minute AMRAP with a partner -

      15 Over the Bar Burpees
      20 Power Clean
      30 Wallball Sit Ups with Partner

Anyone feeling the burn after Friday Night Lights?  Great job by everyone with 14.2.  I loved watching and seeing everyone cheering tonight.  What a great community we have at CFSG!

Thursday, March 6, 2014

Friday, March 7th, 2014

Strength:  25 Chin Ups

WOD:  Workout 14.2
For as long as possible:

From 0:00-3:00
   2 rounds of:
   10 overhead squats, 95/65 lb.
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats, 95/65 lb.
   12 chest-to-bar pull-ups

From 6:00-9:00
    2 rounds of:
    14 overhead squats, 95/65 lb.
    14 chest-to-bar pull-ups

etc. following same pattern

Finisher: TACOS!

Okay Boys, wipe off your chins after watching that throw down.... it's time to get to work.  Camille has BEAUTIFUL butterfly pull ups that I am definitely jealous of.  Just a couple reminders: No 4:00 pm class, gym opens at 5:00 pm.  You do not have to be registered for the Open to come in.  Everyone is welcome and encouraged on Friday Nights!  Remember, tacos and gauc/chips after. BYOB also.

Wednesday, March 5, 2014

Thursday March 6th, 2014

Strength:  25 Pull Ups

WOD:  For Time

            50 Mountain Climbers (2 sided)
            40 Air Squats
            30 Ab Mat Sit Ups
            20 Push Ups
            10 Pull Ups
            20 Push Ups
            30 Ab Mat Sit Ups
            40 Air Squats
            50 Mountain Climbers (2 sided)

Finisher:  5x5 Ring Dips

I love this quote pictured as I can see courage in each of you.  For some, it is just walking through the door each day.  For others, it is working on new skills, technique, or hitting the WOD with a heavier weight.  It's that "try again tomorrow" that keeps us growing!

Tuesday, March 4, 2014

Wednesday March 5th, 2014

Strength:  Back Squat 3-3-3-3-3 @ 85% of 1RM

WOD:    10-9-8-7-6-5-4-3-2-1

              Deadlift (225/155)
              Burpee Box Jumps (24/20)

Finisher:  100 Ab Mat Sit Ups

Who is ready to get heavy and low today?  This is a heavy workout. If you are unsure, ask your Coach for help. Bryanna (Sarah's daughter), is raising money for Relay For Life and has a blue cup on the table in the office.  If you would like to donate, any amount helps her to reach her goal! 

Monday, March 3, 2014

Tuesday March 4th, 2014

Strength:  Turkish Get-Up and Goblet Squat Review

WOD:   For Time

             10 Turkish Get-Ups
             30 KB Swings
             20 Goblet Squats
             30 KB Swings
             20 Goblet Squats
             10 Turkish Get-Ups

Finisher:  50 Push Ups

See even Super Heroes CrossFit!  Coach Rebecca has updated the whiteboard for this Friday's Heats for 14.2.  Be sure to sign up on the Board and in Zen, please.

Sunday, March 2, 2014

Monday March 3rd, 2014

Strength:  Bench 3-3-3-3-3 @ 85% of 1RM

WOD:   5 Minute AMRAP

             15 Thrusters (95/65)
             15 Pull Ups
             Rest 2 Minutes

             5 Minute AMRAP
             15 Slam Balls
             15 Barbell Skiers
             Rest 2 Minutes

             5 Minute AMRAP
             15 Wall Balls (20/14)
             15 Box Jumps (24/20)

Finisher:  50 Superman or GHD Sit Ups

Is this how you feel come Sunday evening? Read this workout carefully.  I got really excited when I saw 5 min AMRAP at the top thinking we were getting lucky! Evil, straight evil, I tell ya.  BBC - Bench on Monday, Back Squat on Wednesday and a lot of Accessory programmed into the workouts this week.