Wednesday, December 30, 2015

Thursday, December 31, 2015

Team WOD:  "Tommy Mac"
                      2 Rounds with a partner (25 Min. Time Cap)

                     12 Burpees
                     12 Thrusters (115/75)
                     12 Burpees
                     12 Power Snatches (115/75)
                     12 Burpees
                     12 Push Jerks (115/75)
                     12 Burpees
                     12 Hang Squat Cleans (115/75)
                     12 Burpees
                     12 Overhead Squats (115/75)

                     * One partner works at a time BUT each does all of the movements. Partner One does 12 burpees then Partner Two does 12 burpees etc..

  A special shout out to Lisa C. for killing her first WOD tonight! She may have been nervous but she came in and tackled a very daunting WOD. I say all the time that the hardest thing we will ever do at CrossFit is walk through the door that first day. Lisa, I am so proud of you and can't wait to watch you progress. Everyone, please make sure to introduce yourselves when you see her around.

Tuesday, December 29, 2015

Wednesday, December 30, 2015

Strict Press:  Strict Press, 5x3 @ 75% of 1RM

WOD:  5 Rounds For Time

            25 Push Press (75/45)
            50 Double Unders

Finisher:  Accessories (chin ups, pull ups, ring dips)

Happy Birthday to this beautiful woman! I hope you enjoyed your day. Those burpees will be waiting for you tomorrow!

Monday, December 28, 2015

Tuesday, December 29, 2015

Strength:  Back Squat, 5x3 @ 75% of 1RM

WOD:  3 Rounds For Time

           10 Squat Cleans (135/95)
           20 Box Jumps (24/20)

Finisher:  100 AbMat Sit Ups

We had some crazy wall sit times today. Heather still looked comfortable at 10 minutes! Jenna and Jess Coia showed off some good old fashioned sibling competition. Great Job Ladies!

New Years Eve Team WOD heats are up in Zen. It is going to be a great wod. Perfect for before a night of partying.

Sunday, December 27, 2015

Monday, December 28, 2015

Strength:  Bench Press, 5x3 @ 75% of 1RM

WOD:  1/2 Cindy 10 Minute AMRAP

            5 Pull Ups
           10 Push Ups
           15 Air Squats

Finisher: Max Wall Sit

I was impressed by how many of you made it in during the Holiday. This week is bound to be just as busy for many of you. We will have normal hours Mon-Wed. Make yourself a schedule this week and stick to it. Have a great week!

Friday, December 25, 2015

Saturday, Dcember 26, 2015

Team WOD!!!

WOD:  20 Minute AMRAP with a Partner

                5 Curits P’s
                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 (Partner 1 does Curtis P’s, Partner 2 does Box Jumps, Partner 1 does KB Swings, Partner 2 does Curtis P’s etc.)

One holiday behind us and one more to go!  I'm sure most of us ate and drank a little more than usual the last few days, which is absolutely fine.  It's not over with either.  Now we look forward to New Year's Eve which is yet another day to eat, drink and be merry. We all deserve this break and I highly suggest you allow yourself to enjoy.  BUT...don't allow it to become an excuse to fall off the wagon for an entire week!  Try to make smart choices on the days between so that we feel good about splurging on the actual holiday.  Plus, don't forget to WOD!

Here's one last sighting of C. Craig in his Christmas gear. Time to put it away until next year!  

Wednesday, December 23, 2015

Thursday, December 24, 2015

Christmas Eve WOD!!!

"12 Days of Christmas"

1 Shoulder to Overhead (135/95 - all barbell movements)
2 Front Squats
3 Power Cleans
4 Ring Dips
5 Pull Ups
6 Burpees
7 Deadlift
8 Push Ups
9 Wall Balls (20/14)
10 Kettle Bell Swings
11 Double Unders
12 Thrusters

The 12 Days of Christmas WOD combines twelve different movements in a circuit that is performed like the song "12 Days of Christmas".  Athletes work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.  "Time" is when the athlete does the final "1 Shoulder to Overhead" in the 12th verse.

This WOD can be done alone or with a Partner.  If you decide to do it with a Partner, one of you will do the even movements and the other will do the odd.  One Partner works while the other rests.

See you guys at the box!

Tuesday, December 22, 2015

Wednesday, December 23, 2015

Strength:  Power Snatch, 2,2,2,2,2 @ 80% of 1RM

WOD:  10 Minute AMRAP

            12 Power Snatch (65/45)
            10 Push Ups

Finisher:  Shoulder Mobility

Congrats to Kim on her first kipping pull up tonight. She knocked one out during the skills portion and then surprised herself by getting six more during the WOD. She told me a pull up has been a goal since middle school! Kim, I am so proud of you. Your smile when you realized what you had done was priceless. You've been putting in a lot of hard work and it is paying off. Great Job!

Monday, December 21, 2015

Tuesday, December 22, 2015

Skill: Kipping/Butterfly Progressions and Practice

WOD:  "Nicole"

             20 Minute AMRAP

             400 Meter Run
             Max Rep Pull Ups

Finisher:  100 AbMat Sit Ups

CrossFit Sugar Grove Kids Winter Break Hours

Wednesday 12/23/15- Kids 12:00pm/PreTeen 12:30PM
Sunday 12/27/15 *No Class
Monday 12/28//15- Kids 12:00PM/PreTeen 12:30PM
Wednesday 12/30/15- Kids 12:00PM/PreTeen 12:30PM
Sunday 1/2/16- Kids 9:00am/PreTeen 9:30AM

It looked like the kids had a blast climbing the rope today! If you have any questions about signing your kids up please talk to C. Jessica. 

Sunday, December 20, 2015

CFSG Newsletter!!!

First of all, let me apologize for missing the announcements post last week.  Let's just say that it took me a few days to recoup after our Christmas Party, and I don't think I was alone in this!  Craig and I got so many messages saying "thank you" for the party.  Honestly, we want to give a huge THANKS to all of you!  Not only did we have an amazing time, but it is so wonderful to see everybody outside of the box.  Several of you mentioned how striking it was to see the difference in people from last year to this year.  It is such a great opportunity to really see the affect CrossFit has on people.  Not only does everybody look great, but you are all confident, happy and just enjoy being together. It's an awesome thing to experience!

Christmas Schedule

Monday - Wednesday:  Normal Schedule
Thursday, Christmas Eve:  7:00 AM Open Gym
                                            8:30 AM "12 Days of Christmas" WOD (team or solo)
                                            9:30 AM "12 Days of Christmas" WOD (team or solo)
Christmas Day:  Closed (if we go in, we will post on the athletes page)
Saturday - Sunday:  Normal Schedule  

"I CrossFit Because..." Posts on Main Site

Have you all "liked" our Main CrossFit Sugar Grove Facebook Page?  If not, go and do it right now! We have been doing a series of posts about why our athletes CrossFit.  The stories are so inspirational.  The results have been way beyond anything I could have imagined.  Not only will their stories inspire you, but will help you to really know the people you are working out with.

Many of you have asked to do one of the "I CrossFit Because..." posts.  We would love to get all of your stories!  If you want to write a paragraph or two about why you CrossFit, please send me an email at, message me on FB or even shoot it to me in a text.  If you have a specific picture you would like, please send that as well.  We hope to hear from you guys!

Just a Few Thoughts on Nutrition...

So the next few weeks is definitely NOT the right time to start a new "diet" or nutrition plan!  This doesn't mean we should throw caution to the wind though, and jump off the deep end.  A few of us were talking today and thought we would share some of our thoughts:

1) It's the holidays!  Do not be too strict on yourselves.  Enjoy time with your families, and allow yourself to indulge...A LITTLE!

2) Plan your "cheats".  If you are really looking forward to a specific dish, dessert or maybe even your one allowed Starbucks calorie laden coffee drink (yes, that would be me), then enjoy it without guilt!

3) BUT...don't let that one cheat dish, meal or dessert turn into a cheat DAY or a cheat WEEK!  Plan ahead and limit yourself to that specific indulgence.

4) It might be smart NOT to wear box attire to your family dinners.  I know, I can hear the nasty things being said about me already.  Lulu wear and sweatpants are a recipe for overeating.  Throw on something that doesn't stretch with you!  (Don't judge me if I break this rule).

5) Last but definitely not least, make sure to get yourself to the Box!  Don't let your busy schedule be your excuse.  Find an hour and get in there!  If you are traveling, go to No excuses!

Monday, December 21, 2015

Strength:  Deadlift, 7x3 @ 70% of 1RM

WOD:  Open WOD 11.2

            15 Minute AMRAP

            9 Deadlift (155/100)
            12 Push Ups
            15 Box Jumps (24/20)

Finisher:  50 Superman or GHD Back Extensions

All, I've updated the schedule in Zen for Christmas Eve.  Please go in and sign up for the 12 Days of Christmas WOD!  The schedule is as follows:

7:00 AM Open Gym
8:30 AM WOD (team or solo)
9:30 AM WOD (team or solo)

We are officially closed on Christmas Day, although Craig and I often head in to do a WOD.  If we do we will post on the athletes page.

Friday, December 18, 2015

Saturday, December 19, 2015

Team WOD:  Four Rounds with a Partner

                      Double Unders
                      Wall Balls (20/14)
                      Box Jumps Overs (24/20)
                      Slam Balls (30/20)

                      * Each movement is done for one minute. Partners alternate movements, one works while one rests.

Congrats to Kay on her first handstand tonight! She has been working on progressions for awhile and tonight kicked right up on the wall. Kay, I absolutely love watching you pushing yourself. You are never scared to push the envelope and try new things. Your work ethic and perseverance is an example for all of us. I am so proud of you! 

Thursday, December 17, 2015

Friday, December 18, 2015

A long time ago in a decade far, far away….

…. one of the greatest movie franchises of all-time was born with the debut of “Star Wars, A New Hope” in May of 1977. The franchise has created many little Jedi’s and Sith Lord’s over the years, with some now being grown-up CFSG members. It is rumored that some current members actually believe they really have the force and use it to get a few extra reps while lifting. Today is a special day for these Star Wars people. The long awaited release of “Episode 7, Star Wars, The Force Awakens” is today; the first new Star Wars movie in 10 years. In recognition of this special day, we have created a special Star Wars WOD for you. With the franchise debuting in 1977 and Episode 7 being released today, we give a shout out to all you Star Wars fans with 7’s across the board and some temporary exercise name changes.  May the Force Be With You!

12/18/15 - Star Wars WOD

Strength:  Bench, 7 sets of 3 @ 70% of 1RM


-          7 Sith Lords (Burpees)
-          7 Jedi's (Knees to Elbows)
-          7 Chewbacca’s (Sit-Ups)

Finisher:  77 Use the Force’s (Push Ups)

Top 10 Things You Probably Don't Know About Star Wars:

1)      Luke Skywalker was originally going to be named Luke Starkiller, he retained the name up until the film begin shooting.

2)      Yoda was originally going to played by a monkey carrying a cane and wearing a mask. In early drafts of the screenplay Yoda was actually named “Buffy,” which was completely changed in subsequent drafts to the full name “Minch Yoda,” and then shortened to just Yoda.

3)      E.T.’s alien species are part of the Star Wars universe. A delegation of the E.T. alien species can be seen in the Galactic Senate.

4)      While filming lightsaber fight scenes, Ewan McGregor kept getting carried away and making the sounds of the weapon himself, which had to be removed in post-production.

5)      The sound of the TIE Fighter engines is actually the sound of an elephant call mixed with the sounds of a car driving on wet pavement.

6)      Anakin Skywalker/Darth Vader has been played by six different people: David Prowse, James Earl Jones, Bob Anderson, Sebastian Shaw, Jake Lloyd and Hayden Christensen.

7)      The actor who played Obi-Wan Kenobi, Alec Guiness, thought of the Star Wars films as “fairy-tale rubbish”. Despite this, he negotiated a deal to earn 2% of the gross box office receipts for the movies he appeared in, earning him over $95 million.

8)      Harrison Ford was paid $10,000 for his performance in Star Wars: Episode IV - A New Hope.

9)      A young Han Solo was supposed to show up in "Revenge of the Sith". The original plan was to have a 10-year-old Solo being raised by Chewbacca on Kashyyyk, who would help Yoda find the location of the evil General Grievous.

10)   A disco version of the Star Wars theme became a No. 1 hit in 1977, and held the spot for two weeks.

Wednesday, December 16, 2015

Thursday, December 17, 2015

Strength:  Turkish Get-Up Review, 3x2 (each side)

WOD:  12 Minute AMRAP

            40 Double Unders
            30 KB's, American (53/35)
            20 Box Jumps (24/20)

Finisher:  25 Chin Ups

I am super excited to hear that Alex is back at CFSG after the birth of her adorable son. Alex, your dedication to maintaining your fitness through out your pregnancy was inspiring. Not only did you stay active during those months, you did it at 5am before most of us had rolled out of bed. I can't wait to watch you jump back in to CrossFit. Please bring little Camden in for a visit. I know there are many of us dying for some baby snuggles.

Tuesday, December 15, 2015

Wednesday, December 16, 2015

Strength:  Overhead Squats, Work up to a heavy set of 3

WOD:  5 Rounds For Time

            9 Deadlift (135/95)
            6 Hang Power Cleans (135/95)
            3 Overhead Squats (135/95)

Finisher:  Shoulder Mobility

I want to give a shout out to these two bad asses tonight. Kelly and Bethann really pushed themselves in today's WOD. They increased the weight out of their comfort zone and killed it. They are both getting so strong. It is a lot of fun watching friends workout together and really encourage each other. Great Job, Ladies

Monday, December 14, 2015

Tuesday, December 15, 2015

Strength:  Strict Press, 7x3 @ 70% of 1RM

WOD:  Open 13.4

            7 Minute AMRAP

            3 Clean and Jerks (135/95)
            3 Toes to Bar
            6 Clean and Jerks (135/95)
            6 Toes to Bar

Finisher:  100 AbMat Sit Ups (timed)

Today was killer on those legs! Make sure to do something to loosen those muscles up tomorrow. Go for a walk/run or at least make good use of a foam roller. Great Job, everyone!

Sunday, December 13, 2015

Monday, December 14, 2015

Strength:  Back Squat, 7x3 @ 70% 1RM

WOD:  5 Rounds For Time

            15 Wall Ball Squat Cleans (20/14)
            15 Wall Balls (20/14)

Finisher:  Couch Stretch, 90 seconds per leg

I want to thank C. Rebecca and C. Craig for hosting a fantastic Christmas party last night. You two really went above and beyond to give all of us an incredible night. It was great to see everyone out of the box and really enjoying themselves. This is what makes CFSG so special. We aren't just a group of people who workout together, we are friends.

Friday, December 11, 2015

Saturday, December 12, 2015

Team WOD:  20 Rounds for Time With a Partner

                      10 Wall Balls (20/14)
                      5 Power Snatch (115/75)
                      100 Meter Run

                      *Alternate each movement with your partner.

Our CrossFit Kids classes have been moved to Saturday this week. The kids will be at 11am and the preteens at 11:30. The schedule in Zen still shows Sunday but get in and sign your kiddos up. They need to run all that energy out before the adults head out to party tomorrow night!

Thursday, December 10, 2015

Friday, December 11, 2015

Strength:  Push Jerk, 3-3-3-3-3 Work up to Heavy Weight

WOD:  12 Minute AMRAP

            5 Power Clean (95/65)
           10 Push Ups
           5 Front Squats (95/65)
           10 AbMat Sit Ups
           5 Push Jerks (95/65)
           10 Walking Lunge Steps

Finisher:  Remaining Accessory Push Ups

Christmas Party!

Just a few things to note:

1) If you have not responded to the evite and want to go, please do!  Some of you just started and may not have seen it.  It is a perfect time to get to know everybody.  I'll post the link on the athletes page for details.

2)  White Elephant - Yes, there will be a white elephant gift exchange.  You are not required to participate but are encouraged to!  Each person (or couple) that brings a gift will receive one.  Try to keep them around $15 and feel free to make them funny or "slightly" inappropriate.

3)  There will be appetizers to snack on throughout the evening.

4) Drinks - We will do the same thing we did last year.  CFSG will provide an amount to the bar which will available for beer and wine only.  Mixed drinks can be purchased at the bar as well. Once we hit our monetary cap, all drinks will be on you.  Last year we made it through the entire night but, with this crowd, I'm guessing we will run out!

We can't wait to see everybody there!

Wednesday, December 9, 2015

Thursday, December 10, 2015

Skill:  Battle Rope Demo- different methods

WOD:  3 Rounds, 1 Minute Stations (FGB style)

            Battle Ropes
            Bear Hugger Jump Squats (20/14 wallball)
            Ground to Overhead (75/45)
            Toes to Bar

Finisher:  25 Chin Ups

Lorena had her first WOD out of foundations tonight and did great! She will be floating around the evening classes. Please introduce yourselves and make her feel at home.

Tuesday, December 8, 2015

Wednesday, December 9, 2015

Strength:  Power Clean 3-3-3-3-3, Work up to AHAP

WOD:  21-15-9

            Power Cleans (115/75)
            Thrusters (115/75)

Finisher:  Foam Roll

Congrats to Katie and Corey on getting their first handstands tonight! Sorry for the blurry picture! I am so proud of both of these ladies. They are always willing to try and push themselves to conquer new things. Great Job!

Monday, December 7, 2015

Tuesday, December 8, 2015

Strength:  2 Rounds
               1 Minute Max Strict Pull Ups
               30 Second Rest
               1 Minute Max Ring Dips
               30 Second Rest
               1 Minute Max AbMat Sit Ups
               30 Second Rest
               1 Minute Max HSPU, Handstand Hold, or Progression
               30 Second Rest

WOD:  10 Minute AMRAP

            20 KB's American (53/35)
            15 Wall Balls (20/14)
            10 Box Jumps (24/20)
            5 Burpees

Finisher:  Timed 400 Meter Run

 The energy at the box was amazing today. I could hear the screams outside the box! It was great to see everyone really encouraging each other. I loved seeing athletes just as excited for other people's PR's as they were about their own. Great job, everyone!

I want to give a special shout out to Luke tonight. He put up a monster number. Everyone who knows Luke knows that this was a special WOD for him. His love of lifting is absolutely contagious. Luke wasn't able to put that number up by chance, this man has been working his butt off. The hours of training and working not only his strengths but his weaknesses paid off today. Congrats Luke! I could not be more proud of you!

Sunday, December 6, 2015

CFSG Newsletter!!!

CFSG Christmas Party

Here are the details...
Place: Old Towne Pub in Geneva (top floor)
Start Time: 7 PM
Attire:  Anything goes (basically)

There WILL be a White Elephant gift exchange.  We are asking that you keep it around $15.  You are not required to participate but are highly encouraged.  Feel free to make your gifts funny or "slightly" inappropriate.  I'll let you guys decide what that means!

Olympic Lifting Class - Note from C. Kelsey

Have you need wanting to learn more about the Olympic Lifts that we perform in our CrossFit classes? Starting in January, I will be coaching an 8 week Olympic Training Class.  This class is designed to improve Oly Lifts by working on a combination of technique and strength lifts that directly affect both the Snatch and Clean & Jerk, as well as mobility.

This class is for athletes at all levels.  However, there is a mobility prerequisite.  Athletes who wish to take this class must be able to perform a full range of motion Overhead Squat.

Please watch for a survey about class times.  Our goal is to find times that will work for the majority of interested athletes.

I'm really looking forward to this next round of Oly Classes!

New Year's Special

Please don't forget to spread the word about our special!

Have you been thinking about becoming more active, healthier and fit? Have you promised yourself that 2016 will be the year? Why wait?! Start your New Year off looking and feeling great. Now through December 31st, the coaches and community of people at CrossFit Sugar Grove will give you the motivation you need to make it through the holidays, and head into the New Year better than ever. We are offering a two month unlimited membership for new members (including foundations classes) for $130. Send us a message and we will contact you, or call Rebecca at 630-358-9637.  Get started now and you will be well on your way to your New Year’s resolution of fitness!

(Start date must be on or before December 31st, 2015.)

Monday, December 7, 2015

WOD:  CrossFit Total

             Back Squat, Find 1 RM
             Strict Press, Find 1 RM
             Deadlift, Find 1 RM
             Note: Must be done in this order. Score equals 3 lifts added together.

Finisher:  Annie (Not timed, unless if you want to)
                Double Unders
                Ab Mat Sit Ups

The CrossFit Total is a benchmark WOD that is an excellent reflection of an athlete's functional strength.  The best single attempt for each of  the three lifts are added together to get your CrossFit Total score.  There is no time limit for each lift or the length of each session in which they are all performed, but they must be completed during one session.  The lifts have to be performed in the order above.

This is not only a great way to benchmark your strength, but it is fun!  The first time I saw this WOD programmed, I'll admit that I was skeptical.  Once you get in there though, and feel the energy that fills the box, you will love it!  Not to mention that this is an important benchmark that will showcase your progress in the years to come.

Juggs, this is tricky for all of you.  You have to make a decision.  Ideally this is NOT the time for all of you to do max lifts.  This is deload week and, if anything, you should be going very light.  That being said, it is the first day of the week.  If you decide to participate, you will still have the remainder of the week to rest.  IF you decide to do the CrossFit Total, keep these things in mind:

  1.  These are not your real maxes.  Back Squat will be close but the others are being performed in a tired state. 
  2. Do not let it get to your head if you don't hit numbers that you were expecting.  We are NOT through the program, and you are just coming off of a very heavy week.  We usually rest a week before going into our maxes.
  3. Have fun and enjoy it!
If you decide NOT to do CrossFit Total (Juggs), please talk to your coach about an alternative WOD or potentially take the time to row or work on skills/accessories.

Have fun everybody!!!

Friday, December 4, 2015

Saturday, December 5, 2015

Saturday Team WOD!

20 Minute AMRAP

3 Deadlifts (115/85)
5 Hang Power Cleans (115/85)
7 Push Jerks (115/85)

One Partner runs 200 Meters while the other Partner works on the AMRAP. Switch when the runner returns. Start AMRAP where their Partner left off.

CrossFit Sugar Grove is excited to have several athletes participating in Sycamore CrossFit's 2nd Annual Holiday Hustle! Jeff, Dee and Josh (currently goes to CFO, but will always be one of our family) will be competing. All three of these athletes have shown incredible gains over the past year, and everybody is extremely proud of the hard work they've put in. It definitely shows and I know they will do awesome!

Here are the WOD times on Saturday, November 5th:

9:00 AM - WOD #1
11:10 AM - WOD #2
1:15 PM - WOD #3
3:15 PM - Final WOD
4:15 - Awards

Please try to stop by to cheer them on!  Craig and I plan to head over there after team and I know there will be others.  Hope to see everybody there.

Good luck athletes!

Thursday, December 3, 2015

Friday, December 4, 2015

Strength:  Strict Press 4x5 @ 70% of 1RM

WOD:  For Time

           15 Strict Press (95/65)
           30 Lateral Barbell Burpess
           15 Push Press (95/65)
           20 Lateral Barbell Burpees
           15 Push Jerk (95/65)
           10 Lateral Barbell Burpees

Finisher:  25 Strict Pull Ups

Congrats to our next Athlete of the Month, Thomas. Lisa made an excellent selection. Thomas is such a positive athlete. He brings a fun energy to the early classes and has made big strides lately.

Wednesday, December 2, 2015

Thursday, December 3, 2015

Strength:  10 Minute EMOM, 1 Squat Snatch (pick weight)

WOD:  5 Rounds for Time

            10 Power Snatch (95/65)
            15 Wall Balls (20/14)
            200 Meter Run

Finisher:  100 AbMat Sit Ups

Shout out to Brandy tonight on her first RX! She killed the front squats and didn't let her fear of box jumps win. Great job, Brandy!

Tuesday, December 1, 2015

Wednesday, December 2, 1015

Strength:  Front Squat 3-3-3-3-3, Increasing to AHAP

WOD:  21-15-9

            Front Squats (95/65)
            Box Jump Overs (24/20)

Finisher:  25 Chin Ups

Everyone did a great job with Lynne today! I was so excited to see that everyone really pushed themselves to go heavy and get every last rep they had in them. I want to give a special shout out to three athletes tonight. Lisa W, Joe C, and John G all impressed the hell out of me. Not only did they RX the weight but all of them killed the pull ups as well. I am completely blown away by how strong these three have become. Great Job!

Monday, November 30, 2015

Tuesday, December 1, 2015

Warm Up:  5 Minute AMRAP

                  10 Air Squats
                  10 Push Ups
                  10 Jumping Jacks
                  10 KB's, American

                  -Then Shoulder Mobilty-

WOD:  Lynne

            5 Rounds for Max Reps of:
            Bench Press, 1 x Body Weight
            Pull Ups

           * Note that there is no time component to the WOD

Finisher:  Row 8 x 30 Seconds On/30 Seconds Rest

This WOD is a little different but your coaches are all ready to help you decide on a weight and strategy. Come ready to lift heavy!!

Sunday, November 29, 2015

Monday, November 30, 2015

Strength:  Deadlift, 4x5 @ 70% of 1RM

WOD:  CrossFit OPen 13.2

            10 Minute AMRAP

            5 Shoulder to Overhead (115/75)
           10 Deadlifts (115/75)
           15 Box Jumps (24/20)

Finisher:  50 Superman or GHD Extensions

Thanks C. Jimmy and C. Joe for hanging the peg board today. I can't wait to see everyone try it out!

I hope everyone enjoyed the Holiday weekend with their loved ones and indulged in all sorts of great food and drinks. Now it is time to get back to work!

CFSG Newsletter!

CFSG Christmas Party

Don't forget that our Christmas party is a few short weeks away!  For all the ladies out there who are wondering, the dress code is basically whatever you want.  Feel free to wear jeans with a fancy shirt or a dress, if you prefer.  Anything goes!  Well, almost anything.  Men, please tell your wives if they are NOT a member and are being pulled along with you.  Trust me, they are wondering.

Also, we will be doing a White Elephant gift exchange.  You are not required to participate but we highly suggest you do!  Please try to keep the gifts somewhere around $15, and feel free to make them funny or "slightly" inappropriate.  I'll let each of you decide the definition of slightly.

CrossFit Sugar Grove Athletes Page

Are you a member of our Private Athletes page on Facebook?  If not, please reach out to C. Rebecca and she will make sure to add you.  This is where most of our communication takes place.  It is also an excellent way to meet and interact with athletes that you don't necessarily see on a regular basis, or that attend different class times.  Some of our members have even created a personal Facebook account for the sole purpose of being a part of our page.

Goal Tracking Survey

Keep your eyes open for a survey in the next week or two!  Each one of us has personal performance goals that we are trying to achieve.  All of the Coaches at CFSG want to help you reach those goals, but it can sometimes get lost in the shuffle of everyday happenings.  With that in mind, we want to create a more structured plan to help you progress.  The survey will be asking about your top short term and long term goal.  Please keep your eyes open for more details in the Athletes page!

Tips to Keep your Health On Track!
  1. Plan your week.  Make sure to do meal prepping.  Know when you need to be good, and be prepared.  Know when you will allow your cheat meals, and enjoy without guilt.
  2. Find someone at the Box to hold you accountable, and you do the same for them.  If they miss a WOD, tell them you noticed.
  3. Set a goal.  This is NOT the time to slack.  Stay focused on what's important to you, and ask your coaches for help.

Friday, November 27, 2015

Saturday, November 28, 2015

Team WOD:  20 Minute AMRAP with a Partner

                     3 Squat Clean Thrusters (135/95)
                     6 Push Ups
                     9 Box Jumps (24/20)
                    12 Deadlifts (135/95)
                    15 Barbell Skiers

                    *Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then Partner B does push ups etc

Thank you to Kristine for bringing her mother in law, Carol in to teach a yoga class. Everyone thoroughly enjoyed themselves and loved the experience. 

Thursday, November 26, 2015

Friday, November 27, 2015

WOD:  For Time

            90 Double Unders
            80 AbMat Situps
            70 Air Squats
            60 KB's, American (53/35)
            50 Wall Balls (20/14)
            40 Slam Balls (30/20)
            30 Box Jumps (24/20)
            20 Push Ups
            10 OH Walking Lunge Steps (35/25)
            400 Meter Run

It was so great to see such a fantastic turnout this morning. I hope everyone enjoyed the day with their families. Now lets burn off those extra calories with a chipper!

Wednesday, November 25, 2015

Thursday, November 26, 2015

Team WOD:  Thanksgiving Day Gobbler

                     Wall Balls (20/14)
                     Pull Ups
                     KB's, Russian (53/35)
                     Ground to Overhead (115/75)

                     *Partner 1 runs 400 meters while Partner 2 does max reps of wall balls. When Partner 1 returns from run they switch and Partner 1 does max reps of wall balls while Partner 2 runs 400 meters. Continue pattern through all 4 movements. Score is total reps.

On behalf of all the coaches at CFSG I would like to wish everyone a very Happy Thanksgiving. I hope your day tomorrow is filled with family, food and plenty of smiles.

Each of you are a part of what makes CFSG such a special place. Someone said to me recently that without the community, CrossFit is just an intense workout. Luckily we have a community that has become like family. There is nothing better than watching you embrace each other and encourage your fellow athletes along their journey. You trust us to make you better athletes and in turn you make us better coaches. We are incredibly grateful that you all have welcomed our community into your lives.

Have a wonderful holiday!

Tuesday, November 24, 2015

Wednesday, November 25, 2015

Strength:  Bench Press, 6x5 @ 65% 1RM

WOD:  12 Minute AMRAP

            7 Front Squats (115/75)
            9 Ring Dips
            25 AbMat Sit Ups
Finisher:  50 Push Ups

    I always love having Noah in class. Not only is he always eager to learn and improve but he brings such a positive energy to class. He always puts form first and has been making huge strides in every movement. Today he was knocking out chest to bar pull ups with ease. Keep up the great work, Noah!  

Monday, November 23, 2015

Tuesday, November 24, 2015

Strength:  Power Snatch, 2-2-2-2-2, Work up to AHAP

WOD:  12 Minute AMRAP

            3 Power Snatch (135/95)
            5 Clean and Jerks (135/95)
            7 Chest to Bar Pull Ups
            35 Double Unders

Finisher:  25 Chin Ups

Congrats to Vanessa and Tiffany on their first RX's tonight. They both worked incredibly hard and made sure they met the standard on every rep. Ladies, I am so proud of your determination and focus. You've been consistent and dedicated to getting stronger. It is absolutely paying off. I loved seeing the excitement on your faces. Job well done!

Sunday, November 22, 2015

Monday, November 23, 2015

Strength: Back Squat 6 x 5 @ 65% of 1RM

WOD: 5 Rounds for Time

            10 Box Jump Overs (24/30)
            10 Kettle Bell Swings, Russian (53/35)
            10 Deadlift (135/95)
            10 Goblet Squats (53/35)
            Rest 45 Seconds (mandatory)

Finisher: Accumulate 3 Minutes of Plank Holds

Our first shipment is in! If you placed an order with Cinderella Catering, please be sure to stop by the box to pick it up. I'm super excited, although I did make one major mistake. I forgot to order Crack Bars!  Next time...

Make sure you get in early this week, especially if you are traveling. Earn that Thanksgiving meal!

See you all at the box.

CFSG Newsletter!

CFSG Christmas Party Evite

If you have not yet responded to our Christmas Party Evite, please be sure to respond! I will need to start planning according to the number of participants.  Here is the link:

Cinderella Catering

It's official!  The fridge is in place, our first order has been processed and our food will arrive today. For those of you that were not able to stop in and ask questions last week, please let me know if you have any. Many of our athletes have taken advantage and already placed orders. This is an excellent way to learn more about the Paleo Lifestyle but also to learn about portion sizes etc.  Plus, it is so convenient! I know it will help us to stay on track over the holidays.

This week the orders will arrive Sunday and Tuesday morning. Moving forward it will be on Sundays and Wednesdays.

Sweatshirt Order

Now is the time to get those orders in! The sign up sheet is on the shelf by the whiteboard. The order will be going in by Wednesday. I will not be ordering many extras so please sign up now. If you have any questions about design, colors etc. please refer to the athletes page for details. If you are one of those rare people that are not on FB, shoot me a text.  

Thanksgiving Hours

Monday-Wednesday: Normal Schedule

7:30-9:00 Open Gym
9:00 Team WOD

8:00-9:30 Open Gym
9:30 WOD (chipper to burn calories)
10:30-12:00 Open Gym
Note: The chipper can be done at any time. We will run an organized class at 9:30, possibly with heats if necessary. We will increase the class cap to accommodate a larger crowd.

Saturday/Sunday: Normal Schedule

Friday, November 20, 2015

Saturday, November 21, 2015

Team WOD:  "Crazy Eighty" with a Partner

                      80 Box Jumps (24/20)
                      80 Jumping Pull Ups
                      80 KB's, American (53/35)
                      80 Walking Lunge Steps
                      80 Knees to Elbows
                      80 Push Press (45/35)
                      80 Back Extensions
                      80 Wall Balls (20/14)
                      80 Burpees
                      80 Double Unders

*one partner works while the other rests

It looks like tonight/tomorrow might be our first snow of the year. Take your time and drive safe but try and make it in. This WOD will be a lot of fun. Have a great weekend, everyone!

Thursday, November 19, 2015

Friday, November 20, 2015

Strength:  Deadlift, 6x5 @ 65%

WOD:  5 Rounds For Time

            7 Squat Cleans (135/95)
            14 Kettle Bell Swings, American (53/35)

Finisher:  Mobility

As most of you know today we started running a special. If you have family or friends who have been talking about being more active now is the time to encourage them. I think the majority of us can agree that one of the hardest things we've done at the box is to walk through the door that first day. Knowing there is a friendly face on the other side can make all the difference. Our community is what sets us apart from other gyms. Not many people can stay motivated and produce our kind of results all on their own. The beauty of CFSG is that no one has to do it alone. Fellow athletes quickly become our friends, cheerleaders and motivation to do better. We celebrate each others successes and pick each other up during down times. It truly is a family, albeit a slightly nutty one.

Wednesday, November 18, 2015

Thursday, November 19, 2015

Strength/Skill:  Kipping and/or Butterfly Pull Up Skills Session

WOD:  "Lederman"

             2 Rounds For Time

             200 Meter Run
             12 Wall Balls (20/14)
             200 Meter Run
             33 Air Squats
             200 Meter Run
             12 Burpees
             200 Meter Run
             33 Weighted Sit-Ups (25/15)
             200 Meter Run
             12 Pull Ups
             200 Meter Run
             33 Push Ups

*Eric Lederman of Oswego, IL died in 2012 while playing baseball. He was 12 years old and his baseball and football jersey numbers were 2 an 33. This WOD originated out of CFO and is done in his honor.

Finisher:  Foam Roll

CFSG Kids classes will be running on Saturday instead of Sunday this week. This is a great chance to get your kids involved if Sundays don't usually work for your family. These kids really have a blast! Contact C. Jessica with any questions

Tuesday, November 17, 2015

Wednesday, November 18, 2015

Strength:  Strict Press, 6x5 @ 65% of 1RM

WOD:  10 Minute AMRAP

            3 Hang Power Cleans (135/95)
            5 Strict Pull Ups
            7 Deficit Push Ups (Hands on 45/25 plates)
            9 KB's, American 53/35

Finisher:  Remaining Accessory Push Ups

Welcome to two of our new athletes, Marc and Karen. They joined recently and have been doing great. I love that they are starting this journey together. Being able to motivate and keep each other accountable will make a world of difference. They will both be floating around between classes. Please introduce yourselves and make them feel at home.

Monday, November 16, 2015

Tuesday, November 17, 2015

Strength:  10 Minute EMOM

                Minute 1: 5 Chin Ups
                Minute 2: 5 Ring Dips

WOD:  4 Rounds for Reps

            Minute 1: Row/AirDyne for Calories
            Minute 2:  Wall Ball Squat Cleans (20/14)
            Minute 3:  DU's
            Minute 4:  Rest

Finisher:  30-20-10 (not for time)

              AbMat Sit Ups
              Russian Twists, weighted (slam ball, kb, db)

 CFSG owes a big thank you to Bernie from Cinderella Paleo Catering for coming to the box tonight. The food was great and we are very excited that so many athletes are interested in the service. Bernie even managed to get a WOD in and then go back to answering questions!          


Sunday, November 15, 2015

Monday, November 16, 2015

Strength/Skill:  Movement Review, WOD Explanation

WOD:  Air Force WOD

            20 Thrusters (95/65)
            20 Sumo Deadlift High Pulls (95/65)
            20 Push Jerk (95/65)
            20 Overhead Squats (95/65)
            20 Front Squats (95/65)

            * Athlete must complete 4 burpees at the beginning of each minute. WOD starts with 4 burpees

Finisher:  Accessories and Stretch

Amy F. has been making huge strides over the past few weeks. She has been knocking out pull ups and push ups with ease and also PR'ing lifts including her push jerk. This athlete is a little work horse and absolutely a force to be reckoned with. Keep it up, Amy!  

Friday, November 13, 2015

Saturday, November 14, 2015

Team WOD:  With a Partner For Time

                       400 Meter Run (together)
                       100 Wall Balls (20/14)
                       100 Box Jumps (24/20)
                       100 Calorie AirDyne or Row
                       100 Power Cleans (95/65)
                       100 Double Unders (each)
                       400 Meter Run (together)

Best of luck to Dawn who is running her first half marathon this weekend! I know she will kill it. I love seeing so many athletes conquering goals that they have set for themselves outside of the box. Most of us don't CrossFit to be competitive in the sport, we do it to be fitter and more able to fully enjoy our lives. We do it to so we can be active in other areas, whether that's playing a sport or simply playing with our children more. Dawn, please keep us posted and hurry back. We miss you!

Thursday, November 12, 2015

Friday, November 13, 2015

Strength:  Squat Snatch + Overhead Squat 2-2-2-2-2
                work up to heavy set, touch and go

WOD:  3 Rounds For Time

             10 Overhead Squats (115/75)
             50 Double Unders (scale 1 minute of attempts or 150 singles)
             5 Bar Muscle Ups (scale 10 ring dips)

Finisher:  Shoulder Mobility

Please welcome Nik to CFSG! Nik recently finished foundations and has been joining the 9:30 class. A lot of the movements and lifts we do are new to him and he has shown great determination to learn. I definitely see big things in the future for this guy!

Wednesday, November 11, 2015

Thursday, November 12, 2015

Strength:  Bench Press
               1x3 @ 55% of 1RM
               1x3 @ 60%
               3x8 @ 65%

WOD:  10 Minute AMRAP

            5 Toes to Bar
           10 Push Ups
           15 Air Squats

Finisher:  5x10 Bent Over Rows (pick weight)

The ladies of CFSG had a great time at the Mutual Ground charity auction tonight. The food, drinks and company were great but what was even better was seeing such a big turnout to help support an organization who's goal is to help empower battered women. Thank you to everyone who attended and helped support a cause that is near to the hearts of so many.

Tuesday, November 10, 2015

Wednesday, November 11, 2015

Strength/Skill:  Snatch/Power Clean Review, work up to WOD weight

WOD:  Three Wise Men Veteran's Day Tribute WOD

             4 Minute AMRAP

             5 Hang Squat Snatch (Elite 185/125, RX 135/95, Scaled 95/65)
             10 Burpees over the Barbell

             *Rest 2 Minutes

             4 Minute AMRAP

            10 Power Cleans (Elite 185/125, RX 135/95, Scaled 95/65)
            20 Pull Ups

            * Rest 2 Minutes

            4 Minute AMRAP

            15 Box Jump Overs (Elite and RX 24/20, Scaled 24/20 step ups allowed)
            30 Wall Balls (Elite and RX 20/14, Scaled 14/8)

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.
The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.


Returning veterans struggle with high suicide rates, high unemployment rates, a lack of resources to succeed, and a dwindling support community to look to for assistance. The struggles our veterans face are widely unknown by the general public and are difficult to identify.
As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war.
Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps.
The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need.
They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help.

Monday, November 9, 2015

Tuesday, November 10, 2015

Strength:  Push Jerk 3-3-3-3-3 ( work up to heavy set)

WOD:  13 Minute AMRAP

            15 Box Jumps (24/20)
            12 Push Press (117/75)
            9 KB's, American (53/35)

Finisher:  25 Chin Ups

The LuRong results are in and Corey was the CFSG points winner! Corey lost a lot of inches and showed amazing dedication to her diet. She worked very hard and reached her goals. She gained strength, speed and endurance. She pushed herself to the max in each WOD. What makes me the happiest about her success is her mindset. She doesn't measure her success by a number on a scale. She tracks her journey by how she feels when she works out, how much energy she has to play with her kids, and her level of confidence. All of these things matter a million times more than a number on a scale. Corey, keep up the great work. You are a great role model for so many of us.

Sunday, November 8, 2015

Monday, November 9, 2015

Strength:  Back Squat
               1x3 @ 60% of 1RM
               3x8 @ 65%

WOD:  4 Rounds For Time

            7 Power Cleans (115/75)
            7 Thrusters (115/75)
            7 Bar Facing Burpees

Finisher:  Tabata AbMat Sit Ups (4 mins)

 A big shout out to all the athletes who tackled the 100K WOD today! This looked brutal but it is great to see so many of you show up to help an athlete reach a goal. Respect is always born out of digging deep and fighting through these difficult WODs as a group. Great job everyone and congrats Mike M. on crossing off another goal. You are a true inspiration to all of us.

Friday, November 6, 2015

Saturday, November 7, 2015

Team WOD:  4 Rounds with a Partner

                      Double Unders
                      Wall Balls (20/14)
                      Box Up and Overs (24/20)
                      Slam Balls (35/30,25/20)

                      *Each Movement is done for one minute. Partner 1 works for a minute while Partner 2 rests. Then Partner 2 works on next movement while Partner 1 rests

 This week wrapped up the LuRong Challenge and what better way to celebrate than with a very non paleo night out. I am so proud of the dedication this group of athletes showed over the past seven weeks. They all lost inches or pounds and learned a bit about nutrition. They meal prepped and got their families in on the plan. They got stronger and faster. They pushed themselves to a level that most didn't even know they had within. For me what has been the most fun to watch has been the bonds they have formed with each other. They were each others cheerleaders, motivators and friends. This is what makes CrossFit and CFSG in particular special. We are not alone in this journey. We are connected with people we may have never meet but now share a common goal. We truly become invested in each others progress. The sky is the limit for this group.