Tuesday, June 30, 2015

Wednesday, July 1, 2015

Strength:  Deadlift 5x3 @ 75%

WOD:  12 Minute AMRAP

             10 Thrusters (95/65)
             10 Push Ups
             200 Meter Run

Finisher:  50 GHD Extensions or Superman



Happy Birthday, C. Jimmy! I enjoyed watching your class tonight. It's funny that two years ago we went thru foundations together (you were great and I cried about air squats) and now you are helping us PR lifts. I hope you enjoyed your day.

Congrats to everyone today. Whether you PR'd your snatch or worked on form, everyone improved. I always love 1RM days because you get to truly witness the camaraderie within the classes. The cheers are always the loudest on days like today!

Monday, June 29, 2015

Tuesday, June 30, 2015

Strength:  Power Snatch, Find 1RM

WOD:  For Time

            21-15-9
           
            Power Snatch (95/65)
            Barbell Skiers (2-Count)
            Toes to Bar

Finisher:  Foam Roll/Mobility



For awhile now I have been hearing how the 7pm class is fantastic. Tonight I was finally able to crash their party and see these ladies in action. The talk was dead on. These women, most of whom didn't know each other prior to CFSG, have formed a great group. They have not only become friends but great motivators to each other. They have found the perfect balance of hard work and fun. These bonds are what make CrossFit unique. These ladies have clearly become invested in each others journey and success. I know without a doubt that they will work to keep each other accountable. I can't wait to see where this group is in 3,6,9 months. Job well done to each of you!

Sunday, June 28, 2015

Monday, June 29, 2015

Strength:  Bench Press 5x3 @ 75%

WOD:  3 Rounds For Time

            6 Clean & Jerks (135/95)
            12 Box Jumps (24/20)
            24 KB's American (53/35)
            48 Double Unders

            *rest 3 minutes between rounds

Finisher:  50 Push Ups





This past week we wrapped up this cycle of barbell club. I am very proud of everyone for making the commitment and putting in the work. Next week we will be finding maxes. I can't wait to see how much those numbers have increased. Especially for those of you who just finished your first round. There will be a short break before we start back up again. This is a great time to work on whatever skills may be on your GOAT list. Have a great week, everyone!

Friday, June 26, 2015

Saturday, June 27, 2015

Team WOD:  20 Minute AMRAP with a Partner

                      200 Meter Run
                      20 Front Rack Lunge Steps (95/65)
                      200 Meter Run
                      20 Chest to Bar Pull Ups
                      200 Meter Run
                      20 KB's American (53/35)

                      * run 200's as a team, alternate reps (one works while the other rests)





I absolutely love this picture that Kim sent from her vacation! Many of us have heard of her childhood dream of being a gymnast. It is very cool to see her doing things that last year Kim couldn't do. She has zero fear of failure and could teach us all a lesson in having fun. Enjoy your getaway, strong lady but hurry back!

Thursday, June 25, 2015

Friday, June 26, 2015

Strength:  12 Minute EMOM

                Minute 1 - 7 Chin Ups
                Minute 2 - 12 Push Ups
                Minute 3 - Max Effort DU's

WOD:  3 Rounds For Time

            12 Front Squats (135/95)
            24 KB's American (53/35)

Finisher:  100 Ab Mat Sit Ups




C. Josiah is very excited to get the Sugar Grove Teens Program started. Josiah comes to us with incredible leadership skills and a background of working with this particular age group. As amazing as his athletic abilities are it is his desire to teach and help others that I find the most impressive. If you have teenagers or know of young athletes looking to try this out please reach out to him or C. Rebecca.


Wednesday, June 24, 2015

Thursday, June 25, 2015

Strength:  Find Complex 1RM, Clean + Hang Clean + Shoulder to Overhead (power or squat clean)

WOD:  10 Minute AMRAP

             5 Hang Squat Clean (155/105)
             7 Bar Facing Burpees

Finisher:  50 Superman or GHD Extensions




Congrats to our challenge winners the "Average Joe's"! You guys worked hard and the results showed. Enjoy your win, guys!

This challenge was a  first for us and I want to thank everyone who participated. It was great to see the teams bond and work together. Just because this particular part is over don't let that fade away. Make it a point to reach out to your teammates and check in, help hold each other accountable. I know I will look forward to doing this again!

Tuesday, June 23, 2015

Wednesday, June 24, 2015

Strength:  Back Squat 5x3 @ 75%

WOD:  For Time

            10 Back Squats (135/95)
            10 Slam Balls
            10 Box Jump Up and Overs (24/20)
            10 Knees to Elbows
            10 Ring Dips
            50 Ab Mat Sit Ups
            10 Ring Dips
            10 Knees to Elbows
            10 Box Jump Up and Overs (24/20)
            10 Slam Balls
            10 Back Squats (135/95)

Finisher:  Remaining Accessory Ring Dips



This is not a post that is easy for me to write but after much "gentle" pushing by a few people I have decided to share it with all of you. A lot of you have seen the "before" picture but the actual story behind my transformation has been something that until now, I have kept fairly private.

The first picture was taken at the Grand Opening WOD. Obviously I was brand new to CrossFit. I had been sick a few years prior and had lost a large amount of muscle. During my recovery I had a difficult time getting motivated to do much of anything. To be blunt I was pissed that I had  been sick. After hearing CrossFit recommended a hundred times over, I finally made the leap and walked into CFSG.  When I started I was a "healthy" weight of 148lbs. However hidden in those pounds was a girl whose body fat percentage put her as obese. With that percentage came numerous health risks that easily could have snuck up on me at any point. My first year at CFSG was difficult to say the least. I scaled everything from doing push up on a wall to barely being able to squat. Every single WOD was done with a trainer bar and no bumpers. My progress was slow but I continued on.

This brings me to last summer and the second picture. At this point I weighed in around 160-165 lbs. Yes, I had GAINED close to 20lbs but my body fat percentage was finally average. As you can see I clearly appeared smaller, my clothes fit better and my workouts had started to get better. I had begun adding weight to the bar and my scaling was inching closer to the standard. I was starting to finally "drink the KoolAid". My journey didn't seem to be so futile anymore. Around this time I also stopped being so mad that I had once been sick. In letting this go I could finally make some real goals and as I conquered a goal I would quickly set a new one. It kept me focused and working hard. Finally this brings me to the third picture. This was a few months ago and I now again have a "healthy" weight of 140 lbs only this time my body fat percentage is "fit". Between the first and last picture there is a mere 8 lbs.

The reason I am sharing this is because of the influx of "scale obsession" that I've been hearing. I am showing you just how much that scale lies to you. It absolutely has the potential to derail your success. There are other better ways to measure your progress. Body fat percentage, measurements, the fit of your clothes, the progress in your workouts, the intensity that you can reach and the weight on the bar. These will all help you reach your goals better and faster than a number on the scale. We as Crossfitters will weigh more and we have more muscle. Get rid of your idea of a "goal weight" or "goal appearance" and make yourself strictly performance based goals. Rx Push Ups, strict pull ups, HSPU, whatever might be the biggest deal to you. Everyday you come in do something that is working towards that goal. Your weight will be what it is meant to be and I guarantee you will be happier without the scale obsession, and the way you look will be better than you imagined! I hope this example helps others to focus on their goals, be satisfied with any progress and remember that your abilities are not defined by that scale.

Monday, June 22, 2015

Tuesday, June 23, 2015

Strength:  7 Minute EMOM- 2 Power Snatch, Pick Load

WOD:  14 Minute AMRAP

            3 Power Snatch (125/85)
            1 Muscle Up (Sub 4 Strict Pull Ups)
            12 Wall Balls (20/14)

Finisher:  Remaining Accessory Pull ups




I hope everyone had a chance to read C. Jess's post about the next challenge. This time around it will be much more "hands off" but we know most of you want to keep the momentum going. While there are no official teams or even winners, find yourself a friend (or three) to work with. Make a pact to hold each other accountable. Help push one another during your workouts. This could be someone from your previous team, a person who normally WOD's at the same time or someone with similar goals. This is a journey and a much more enjoyable one with friends by your side.

I know for me personally I never would have made it through my first year at CFSG without these three. Knowing their smiles and smart ass comments would await me at 5:30am made dragging my butt out of bed that much easier. I am so happy to have had the opportunity to watch them grow and shrink over the past two years.

Sunday, June 21, 2015

Monday, June 22, 2015

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

WOD:  For Time

             400 Meter Run
             25 Power Cleans (155/105)
             400 Meter Run
             25 Shoulder to Overhead (155/105)
             400 Meter Run

Finisher:  Band Mobility




Dads, I hope you all were able to relax and enjoy today with your families. You all spend so much time taking care of everyone in your lives that you deserve a day just for you. Each and everyone of the fathers at CFSG is working every day to set an incredible example for their children. We have had dads who've completely changed their lives and their entire family. They've pulled themselves back from the brink of diabetes and found an outlet to deal with work stress. They have showed their children what it means to commit themselves to a goal and work to accomplish it.

I owe an extra big shout out to the strongest man in my son's world, Andy. There was nothing as heartwarming as watching our son look on in amazement as you did the open WOD's. You truly are his hero. We could not be more proud of you!

Friday, June 19, 2015

Saturday, June 20, 2015

Team WOD:  With a Partner For Time

                       50 Slam Balls
                       50 Box Jump and Overs (24/20)
                       50 Pull ups
                       50 Front Rack Lunge Steps (75/45)
                       50 Knees to Elbows
                       50 Push Press (75/45)
                       50 Wall Balls (20/14)
                       50 Double Unders

                       *One partner performs 10 burpees while the other starts chipping away at the movements. Partners switch every 10 burpees.





Everyone, I'd like to introduce you to Mary, one of our newest athletes. She just joined a few weeks ago and has been working hard. She came to us by way of our resident WOD dancer, Michelle. I can only imagine the fun these two have. Please take the time to introduce yourselves when you see her around the box.

Thursday, June 18, 2015

Friday, June 19, 2015

Strength:  OHS 5x5 @ 65% of 1RM

WOD:  Open WOD 14.1

            10 Minute AMRAP

            30 Double Unders
            15 Power Snatch (75/55) *can be G2OH

Finisher: Accumulate 3 Minutes of Plank Holds




Grant (Mom is Kim) and all of our littlest athletes had a blast working on pull-ups today. It is so much fun seeing the smiles on all of their faces as learn to do the things they've been watching their parents do. It is obvious these kids are loving every minute!

14.1! I know MANY of you have been whipping yourselves like crazy trying to hone your double under skills. What better way to see your growth than with an open re-test. The last results will be bumped on the athlete's page tonight. For those of you who were around in 2014 dig out your older score as well. I can only imagine the growth that has been made in that time. Have fun tomorrow, guys!

Wednesday, June 17, 2015

Thursday, June 18, 2015

Strength:  Bench 7x3 @ 70% of 1RM

WOD8 Rds. for Time

            8 Wall Balls (20/14)
            8 Push Ups
            8 Strict Press (75/45)

Finisher:  4x8 Band Press Downs





Jamie White worked his butt off for his first RX this morning. What was just as cool to watch were the other athletes at the 6am push him. From Luke urging him to try to the high fives and cheers after, it was a fantastic community moment. We talk a lot about how other's successes are just as meaningful as our own and it was amazing to see it in person. Well done, early birds!

Tuesday, June 16, 2015

Wednesday, June 17, 2015

Strength/Skill:  Crossover Symmetry

WOD:  11 Minute AMRAP

             3 Min. Wall Balls (20/14)
             2 Min. KB Swings, American (53/35)
             1 Min. Ab Mat Sit-Ups
             2 Min. KB Swings, American (53/35)
             3 Min. Wall Balls (20/14)

Finisher:  25 Strict Chin -Ups (hollow position in possible)




Back in January when I started telling people that I had signed up for a triathlon the question I heard over and over was "What training program are using?" I quickly began to enjoy the very confused responses I got when my reply was always "CrossFit". Now to be fair, I did do some specific training as I did not want to drown. Also, when I signed up my young son was better at riding a bike than I was... but the bulk of what I did was CrossFit. It is always said that what we do at the box and its core principle is to create a broad, well-rounded fitness level. Sunday this was proven to me over and over. The WODs we do and support we give each other had mentally prepared me to conquer what I had set out to do. Our programming had prepared my body to meet the challenge. For four years I had let this goal linger over me and CrossFit had given me the confidence to finally try.

The point in me sharing this is because I know quite a few of you have similar goals. Maybe not a triathlon but a race or challenge that is specific to you. I always hear "Next year I'll do it" or "I'm not fit enough yet" and I want you to know you are ready. Your bodies are fitter (regardless of what they look like) and your spirits are tougher than you know. Be honest with yourselves, is there something out there you've always wanted to try? Say that goal out loud and commit yourselves. I guarantee you the feeling of achieving a goal that once seemed unattainable is something you will never forget.

Monday, June 15, 2015

Tuesday, June 16, 2015

Strength:  Deadlift 7x3 @ 70% of 1RM

WOD:  7 Rounds for Time

             7 Deadlift (185/125)
             7 Chest to Bar Pull Ups
             7 Box Jump Overs (24/20)

Finisher:  50 Superman or GHD Extensions





Challengers, this is the final week! C. Rebecca announced this weeks challenge but in case you missed it, as a team you need to row or run 20,000 meters. Please work with your leaders to make arrangements to get measured this week. I am looking forward to seeing the final results!

Sunday, June 14, 2015

Monday, June 15, 2015

Strength:  10 Min EMOM of 1 Power Clean + 1 Push Jerk + 2 Split Jerks (AHAP)

WOD:  12 Min AMRAP

             200 Meter Run
             5 Power Cleans (155/105)
             10 Toes to Bar

Finisher:  100 Ab Mat Sit Ups or 50 GHD Sit Ups




Today we hijacked the blog from Meg...she needs her rest!

This weekend we had athletes participating in all kinds of events including the Warrior Dash, 5 K’s, CrossFit Competitions and even a Triathlon! We are happy to report that everybody had fun and made it back safely. Just signing up for these events and making the commitment is amazing by itself, and we are proud of all of you. That being said, in this blog post we want to focus on Meg because she is always telling us about everybody else’s successes. Let’s make today about HER success! 

Back in January Meg began searching for a partner in crime to do a Triathlon with her. Nobody was willing to make that commitment but it did not stop her, and so today Meg set out to do her first Triathlon by herself. Yes there were other participants, but she did not know anyone and had not trained with those surrounding her. Friends and family were at the finish line waiting, but from start to finish she was on her own…and she nailed it! 


Today as I walked up to the race area and saw all the competitors, I began to feel sad. I was sad that I had not signed up to train and race with her, yet I was happy and utterly amazed as I watched her make her first transition from swimming to biking. She had a huge smile on her face, like it was nothing more than a normal day for her. She may not have been feeling that way on the inside, but that was the message she conveyed to the crowd. It takes a lot of strength and courage to not only do a Triathlon all by yourself, but to look happy and carefree while doing it. Excellent job today CFSG Member #1, who is also soon to be known as Coach Meg! 

Bianca, CFSG Member #5



Friday, June 12, 2015

Saturday, June 13, 2015

Team WOD:  For Time

                      Start with a 400M Run

                      Then

                      120 Pull Ups/Ring Rows
                      120 Box Jumps (24/20)
                      150 Ground to Overhead (115/75)
                      150 Burpees
                      150 Sit Ups

                     * Every 6 minutes partners run a 400M together




Good Luck to Jeff and Gianna at their competition tomorrow. They will be getting started at 9:30 tomorrow at Fire Force CrossFit Elmhurst. I know you guys will be great! You both have been training like crazy and should be incredibly proud of yourselves. Kick ass and have fun, guys!

Thursday, June 11, 2015

Friday, June 12, 2015

Strength:  1 Rep Max Thruster

WOD:  15 Minute AMRAP

             12 Pull Ups
             8 KB Thrusters 53/35 (4 Each Arm)
             400 Meter Run

Finisher:  2 x 20 Russian Twists


Today was an emotional day at the box for most of us because we had to bid farewell to one of our original coaches. As we all took our last class with Ponce I know there was a lot of sadness mixed with absolute joy. We couldn't be more proud to watch him make his dream of opening his own box a reality.

Ponce, it has truly been an honor to learn from you. You have an incredible ability to show patience with even the newest and most self conscience of athletes. You know just when and how to get us to push ourselves. You have always seen the greatness in us even when we couldn't. Your passion for this sport and coaching is obvious to all. You have believed in our dreams and now it is our turn to believe in yours. You will be phenomenal. Every athlete, whether seasoned or new, will be lucky to have you at CrossFit Mettle and Honor. I know a lot of us will be making a trip to Joliet to show our support.

Best wishes, Ponce! You will be greatly missed.



Wednesday, June 10, 2015

Thursday, June 11, 2015

Strength:  10 Minute Emom- 2 Position Snatch: Snatch + Hang Snatch
                 *70% of 1RM squat or power, goal is no misses

WOD:  5 Rounds for Time

            7 Bar Facing Burpees
            7 Power Snatch (115/75)

Finisher:  25 Strict Pull Ups




I am going to start tonight's post with a story from my CrossFit history...

Last year in October, the 9th to be exact (yes, I remember the date) I had an RX "taken away". The WOD had push ups and as far as I was concerned I could do them to the RX standard. C. Joe had come over a few times during the WOD and told me I wasn't getting quite low enough. He went so far as to get down and show me. I tried my best and, in the moment, thought I had corrected the issue. However I was tired and not paying as much attention as I should've. After I finished Joe came up and told me he could not give me an RX. To say I was pissed is a pretty big understatement. In my mind it was RX and that fact that he was taking that away from me felt very personal. As I drove home that day I swore to myself I was done. What was the point in trying so hard if I still failed?? It was a solid week before I attempted a push up or even spoke to C. Joe again. Much to my surprise he was right, when I followed the standard I could not, in fact, do them correctly. On that day my first big CrossFit goal was born.

That day taught me multiple lessons. First and most importantly I learned about personal accountability. The standard had been explained and then taught over and over. It was on me to hold myself to that standard. It was up to me to "no rep" what I truly knew to not be an RX rep if that was my goal. It was my responsibility and mine alone to be honest about what I was doing. Secondly, it taught me what a true RX feels like. I didn't RX push ups for another three months and it was an incredible feeling when I was finally able to. It wasn't given to me, I knew I had worked hard and earned it. Fittingly, that moment came in Joe's class. Third, I learned that what we do is just as much mental as it is physical. Could I cut reps and skirt the standard everyday.. sure. Not only does that affect my physical progress, it also stunts my mental growth. Neither of which is going to help me reach my goals.

Guys, I am sharing this with you tonight because as we grow and our crazy family gets bigger we are counting on you all to hold yourselves accountable. You each owe it to yourselves as athletes to push it to your limit. You owe it to yourselves to put your own progress mentally and physically before any score or time. You are more than those two letters that can be written on the board. You deserve to be held to the highest of standards. You decide the type of athlete you want to be.

Tuesday, June 9, 2015

Wednesday, June 10, 2015

Strength:  Back Squat  7x3 @ 70%

WOD:  "Karen"

              150 Wall Balls (20/14)

Finisher:  2x30sec max effort Air Dyne



Karen! It is time for a benchmark! For those of you that have done this before the results will be bumped. Find your score and make a plan. If you rx'd it try and better your time. Maybe you are ready to move up to the rx wall ball or maybe this time you will be hitting the higher line. Whatever your personal goal is come in tomorrow ready to face the challenge. Benchmark wods are the best way we have to measure our progress. Do not miss this one. Yes it will be hard but knowing how much you have improved will be worth every single minute. I am looking forward to seeing a full board tomorrow night.

Monday, June 8, 2015

Tuesday, June 9, 2015

Strength:  5x5 Ring Chin Ups (jumping with a negative for scaled)

WOD:  12 Minute AMRAP

            2 Muscle Ups (Scale 4 Pull Ups + 4 Ring Dips)
            25 Double Unders (Scale 3:1)
            200 Meter Run

Finisher:  100 Ab Mat Sit Ups




It was great to walk in and see so many happy kids this morning. We have had a large group of kiddos who have been waiting patiently (maybe that is a stretch..) for their chance to CrossFit. By all accounts it sounds like CFSG Kids got off to a great start today! Thanks C. Jessica for helping to get the next generation hooked on something we all love. I am looking forward to watching the program and kids grow.

Sunday, June 7, 2015

Monday, June 8, 2015

Strength:  Strict Press 7 x 3 @ 70%

WOD:  For Time

           Buy In- 20 Push Press (95/65)

           21-15-9-3

           Kettlebell Swings, American (53/35)
           Burpee Box Jump Overs (24/20)
  
          Cash Out- 20 Push Press (95/65)

Finisher:  Lacrosse ball shoulder mobility

 
 
 
 
 
Challengers- This week your challenge is to accumulate 10 minutes of wall sits. I wont lie these stink. Try and find a teammate to work with and push each other.  Make a plan to get them done and stick to it. We are down to the final two weeks! I hope everyone had a great weekend!

Friday, June 5, 2015

Saturday, June 6, 2015

Team WOD:  With a Partner For Time

                       800 Meter Run
                       5 Rope Climbs
                       20 Burpees over the Barbell
                       30 Clean and Jerks (95/65)
                       40 Box Jumps (24/20)
                       50 Front Squats (95/65)
                       40 Box Jumps
                       30 Clean and Jerks
                       20 Burpees over the Barbell
                       5 Rope Climbs
                       800 Meter Run
                       
                       * Partners run together then split reps. One works while one rests


We all have a movement that we struggle with be it a lift or a skill. For Kristen it has always been deadlifts. She has tried and practiced for quite some time and it just wasn't right. Being the responsible athlete and woman that she is she always listened to her body. Even if it meant going very light or modifying the WOD completely. Today she was working with C. Rebecca and it clicked! Her form was perfect and she knew it. Her face was absolutely priceless. Congrats, Kristen! I am so happy I was able to witness your breakthrough.

Thursday, June 4, 2015

Friday, June 5, 2015

Strength:  Weighted Good Mornings 5 x 10, Work up to WOD weight for DL

WOD:  4 Rounds for Time

             400 Meter Run
             10 Deadlifts (225/155)
             10 Ring Dips

Finisher:  50 Superman/GHD Extensions



Rope Climb days are always one of my absolute favorites. Let's be honest the rope can be scary. The vast majority of us are still questioning our strength when we are faced with this challenge the first time. I am always impressed not only by the determination the athletes show but by the patience and encouragement I see from the coaches. The cheers from the group when someone climbs can only be topped by the smile on the athlete's face. Whether you made it 2 feet or all the way to the top be proud tonight. Job well done, everyone!

Wednesday, June 3, 2015

Thursday, June 4, 2015

Strength:  7 Minute EMOM, 1 Snatch + 2 Overhead Squats

WOD:  12 Minute AMRAP

             100 Meter Run
             9 Overhead Squats (95/65)
             1 Rope Climb

Finisher:  Mobility



Congrats to Team Show Me Your Snatch on their  second consecutive challenge win! We are just past the half way mark. It is time to kick it into gear. Make sure you are getting your wods in and knocking out the extra work your coaches are giving you. I can't wait to see the final results!

Tuesday, June 2, 2015

Wednesday, June 3, 2015

Strength:  Work on Accessories/Movement Review

WOD:  For Time

            10 Burpees over Barbell
            20 Power Cleans (95/65)
            30 Knees to Elbows
            40 Push Press (95/65)
            50 Sit Ups
            60 Front Rack Lunges (95/65)
            50 Sit Ups
            40 Push Press (95/65)
            30 Knees to Elbows
            20 Power Cleans (95/65)
            10 Burpees over Barbell

Finisher:  None





Guys, I want to talk about confidence tonight. I have been hearing a lot of negative self-talk around the box lately. Whether it's hating on ones body or progress, there seems to be a much larger focus on the negative. Self confidence is a learned skill, just like pull ups or double-unders. We perfect it with focus, determination and a lot of practice. We should start being confident in our abilities long before  we hit whatever "goal" we might have created in our heads. You all should be proud of the work you are putting yourselves through on a regular basis. You step up and do what most can't, or wont. You will progress at your own rate, and that rate has zero bearing on what anyone else is doing. Your bodies should be loved and respected for what they can do  and not what they look like. Waiting until we have "succeeded" to be proud and confident is nothing short of wasting time. You all are strong, persistent and fierce athletes and should act accordingly.

One of my favorite aspects of our community is that it is a safe zone. A place free of judgment and unnecessary expectations. Within the walls of the box we are free to act and look however we want. Nobody cares what you wear or if you've brushed your hair. We don't care if your grunt or cry. We only care that you are pushing yourselves. What is more important than all of these is your work and the time you put in.

I think Gianna deserves a special shout out for this. She sets a beautiful example of self confidence. It's never been about her size or conforming to a standard for her. It has always been about being the best athlete she can be. I know a lot of people myself included very much admire her ability to put performance first. Keep it up, G! I hope others can draw on her spirit when working out around her and can see those qualities in each other.

Monday, June 1, 2015

Tuesday, June 1, 2015

Strength:  Squat Clean (Touch and Go), 5 Sets of 2, AHAP

WOD:  5 Rounds for Time

            15 Kettle Bell Swings, American (53/35)
            15 Push Ups with feet of a 45# Plate
            400 Meter Run

Finisher:  2 x 25 Russian Twist with KB




I hope everyone had a chance to read Mike McCarthy's athlete of the month write-up. Mike, I can't properly express how impressed I am by your dedication to changing your life. We all could learn a thing or two about commitment from you.

Congrats to our next nominee, Kim! This girl has been pushing herself since day one. She is improving at an incredible rate! Kim has a way of making the hardest of WODs fun. Her energy and attitude are a fantastic addition to CFSG.