Monday, August 31, 2015

Tuesday, September 1, 2015

Strength:  Bench Press 5x5 (up to 75% of 1RM)

WOD:  12 Minute AMRAP

             50 Double Unders
             10 Chest to Bar Pull Ups
             10 Ring Push Ups

Finisher:  100 Ab Mat Sit Ups

Congrats again to our Athlete of the Month, Drew. This guy is an absolute work horse and a great addition to the community. Make sure to read his write up on the athlete's page.

I loved seeing all of the mile PR times. Everyone really stepped it up today. Please make sure to note your time.

Sunday, August 30, 2015

Monday, August 31, 2015

Strength:  1 Mile Run for Time

WOD:  3 Rounds

            10 Clusters (135/95)
            10 Strict Chin Ups

Finisher:  25 Ring Dips

I could not be more happy for this stunning bride! Katie, you looked absolutely beautiful and I heard your day was perfect. You are such an amazing woman and worked so hard to make this the day you had dreamt of. Congratulations and best wishes for a lifetime of happiness with your new husband.

Friday, August 28, 2015

Saturday, August 29, 2015

Team WOD:  With a Partner For Time

                       50 Clean and Jerks (115/75)
                       60 Toes to Bar
                       100 Wall Balls (20/14)
                       10 Rope Climbs

                       *Rope climbs can be completed at any point during the wod. One Partner works while the other rests

Best of luck to C. Jessica, C. Craig and Michelle as they take on the Jack Axe individual competition tomorrow. They are all fierce competitors who I am sure will do great. I am absolutely impressed by the amount of training they have put in. I can't wait to see it all pay off. Have fun!

Thursday, August 27, 2015

Friday, August 28, 2015

Strength:  Squat Clean 3-3-3-3 @ 75% of 1RM

WOD:  8 Minute AMRAP

             5 Squat Cleans (135/95)
             10 Wall Balls (20/14)
             30 Double Unders

Finisher:  Max Effort Wall Sit

I need to give a special shout out to Chris tonight. She put up an impressive RX score today on an intense WOD. This lady has a habit of doubting her strength and abilities so I love the moments that she allows her inner badass out! Chris, you are strong, faster than you think and capable of so much. Great Job!

Wednesday, August 26, 2015

Thursday, August 27, 2015

Strength:  Push Jerk (not split) 3-3-3-3 with increasing weight

WOD:  12 Minute AMRAP

             10 Push Press (115/75)
             10 KB Swings, American (53/35)
             10 Box Jumps (24/20)

Finisher:  Shoulder Mobility with bands

Just a reminder that the box will be closed this Sunday. A bunch of athletes and coaches will be competing in the Jack Axe Games. Please try and make it to the Kane County Fairgrounds to help support our teams! Details for the day have been posted on the athlete's page. Good luck to everyone participating!

Tuesday, August 25, 2015

Wednesday, August 26, 2015

Strength/Skill:  Bear Complex Review, decide on strategy and WOD prep

WOD:  20 Minute AMRAP

            1 Round of Bear Complex (7 Reps)
            200 Meter Run

            *Score = number of 200's and heaviest completed Bear Complex weight

Finisher: 3 Rounds (not for time)

               25 Ab Mat Sit Ups
               15 Russian Twists
               1 Minute Plank

The Bear Complex:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press
Those movements are then repeated seven times without dropping the bar. This wod requires a bit of strategy and planning but is an incredible amount of fun. Your coaches are all ready to help you pick the right weights and get you set up correctly. I am looking forward to seeing the numbers put up tomorrow!

Monday, August 24, 2015

Tuesday, August 25, 2015

Strength:  7 Minute EMOM, 2 Squat Snatch (pick load)

WOD:  21-15-9

            Deadlift (225/155)
            Burpee Pull Ups (bar minimum 6" above reach)

Finisher:  50 Superman or GHD Back Extensions

Congrats to Eddie on getting his first muscle up tonight! That's a huge accomplishment and he's worked hard for it. Great job today, everyone!

Sunday, August 23, 2015

Monday, August 24, 2015

Strength:  7 Minute EMOM, 1 Clean and Jerk @ 85% of 1RM

WOD:  For Time

             100 Double Unders  (200 Singles or 2 minutes of DU attempts)
             10 Clean and Jerks (155/105)
             10 Muscle Ups (scale 20 pull ups plus 20 ring dips)
             100 Double Unders (200 singles or 2 minutes of DU attempts)

Finisher:  Accessory Work (remaining ring dips)

It was a busy weekend for a lot of you. Saturday the ladies took over the box to lift some heavy weights. Congrats to all of our Barbell Snatchers! Today we had a big group playing mud volleyball at Elburn Days. It looks like everyone had a great time. I love seeing people get together and having fun whether its CrossFit related or not. 

Friday, August 21, 2015

Saturday, August 22, 2015

Team WOD:  20 Minute AMRAP with a Partner

                       6 Chest to Bar Pull Ups
                       6 Lateral Bar Hop Burpees
                       6 Shoulder to Overhead (115/75)

                       *one partner works while the other rests

Thanks Dana (and family) for representing CFSG at the Elburn Days parade! Don't forget to post pictures at the festival wearing your CFSG gear. The winners will be announced early next week. Have a great weekend!

Thursday, August 20, 2015

Friday, August 21, 2015

Strength:  Deadlift 5-5-5-5-5 (AHAP up to 75% 1RM)

WOD:  For Time

            25 DeadLift (225/155)
            50 Box Jump Overs (24/20)
            75 Wall Balls
            100 Ab Mat Sit Ups

Strength:  50 Superman or GHD Extensions

I absolutely love watching the Spooner brothers push each other. What always starts out as a competition turns into encouragement and motivation at the end of the work out. Aaron cheering on Corey till the final rep was a little special today. Both of them bring such a positive vibe to the box. Watching their progress is an incredible amount of fun. Great job today, Guys!

Wednesday, August 19, 2015

Thursday, August 20, 2015

Strength/Skill:  Toes to Bar Kipping and Progressions

                          8 Minute EMOM
                          Evens:  4 T2B (increase by 2 each round)
                          Odds:  45 seconds max effort on Rower or AirDyne

WOD:  3 Rounds For Time

            10 Power Cleans (135/95)
            15 Ring Dips
            25 Ab Mat Sit Ups

Finisher:  25 Chin Ups

A quick reminder about schedule changes with CrossFit Kids..

We will start our Sunday CrossFit Kids sessions next week on 8/23/15. It is set up in the calendar.
We are canceling class on Sunday 8/30/15. That is the day of the Jack Axe Competition at Kane County Fair Grounds at 10am. I know a lot of the kids parents are either participating or were wanting to go watch. So we will resume the following week, Sunday 9/6/15.


Tuesday, August 18, 2015

Wednesday, August 19, 2015

Strength:  5x5 Strict Pull Ups (add weight if unbroken and easy)

WOD:  3 Rounds For Time

            10 Power Snatch (135/95)
            100 Meter Sprint
            20 Pistols, alternating
            100 Meter Sprint

Finisher:  Mobility with foam roller

Fair warning, I do not do sappy well...

When I am asked what makes CFSG different from any other gym the first answer that always comes to mind is the community. There is no better example of what that means than the reception Nick received. In May, Andy and I showed up to the box with our nephew. Nick had come to live with us from South Africa and didn't know a single person in the area. Immediately he was welcomed with open arms and excepted into our CrossFit family that has helped him immensely. In addition to the normal teenage struggles, Nick was dealing with a major culture change! You all went out of your way to become his coaches, friends and even role models. Some even you provided work to help him save for college. Andy and I will forever be grateful for the role each of you played in making our "boy" feel like this is home.

As most of you know Nick is headed to college this week. With the help of all of you I am certain that we instilled a few lessons in the young man. I know come Saturday I will be dropping off a more confidant (not cocky, big difference), self aware and humble student. Sure the muscle up, lifts and handstand push ups were cool but they pale in comparison to the other lessons we can learn from CrossFit. Lessons that we would not have been able to teach without all of you.

Nicholas, you have always been an intelligent, determined and compassionate soul. We will miss you terribly but can't wait to watch you light the world on fire. Happy Birthday, Kiddo!

Monday, August 17, 2015

Tuesday, August 18, 2015

Strength:  Overhead Squats or Front Squats, 3-3-3-3-3 (work up to heavy weight)

WOD:  3 Rounds for Time

            15 Lateral Bar Hop Burpees
            10 Overhead Squats (115/75)
            5 Chest to Bar Pull Ups

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

I want to remind everyone that the Oly class will be getting started soon. The sign up is on the white board at the box. This is a fantastic class and a great opportunity to improve your Olympic lifting skills. Please talk to C. Kelsey if you have any questions at all.

Sunday, August 16, 2015

Monday, August 17, 2015

Strength: Strict Press 5-5-5-5-5 (AHAP up to 75% of 1RM)

WOD: 5 Rounds for Time

             10 Push Ups
             200 Meter Run
             15 Wall Balls (20/14)
             20 American KB Swings (53/35)

Finisher:  3 x 10 Front DB Raises

Congrats to C. Jessica, Collin, Jeff and Jill for winning the inaugural CFSG golf outing! Everyone had a great time and we can't wait to carry on this tradition. Thank you Jamie and Luke (Renaldo/Rico) for organizing a great event. Keep those trophies safe, guys!

Friday, August 14, 2015

Saturday, August 15, 2015

Team WOD:  For Time with a Partner

                      Buy In- 50 Bar Facing Burpees

                      Alternate 10 rounds (5 each)
                      10 Power Snatch (95/65)
                      10 Overhead Lunges (45/25)

                      Cash Out- 200 Double Unders (400 Singles)

I am sure most of you have met Janice and Brian by now but I think they need a proper Blog welcome. They moved over from CFO a little bit ago and have been an awesome addition to our box. I was impressed watching Janice today. This lady is STRONG! I can't wait to watch both of you continue on. Have a great weekend, everyone!

Thursday, August 13, 2015

Friday, August 14, 2015

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

WOD:  For Time

            50 Air Squats
            40 Kettle Bell Swings, AM  (53/35)
            30 DeadLift (115/75)
            20 Push Jerk (115/75)
            10 Strict Ring Dips

            *at any point during the WOD athlete must bike 30 calories

Finisher:  25 GHD Back Extensions or 50 Superman

I'd like to introduce everyone to Ted who finished foundations yesterday and already experienced his first class today. Ted will be a regular at the early morning classes. Please make sure to introduce yourselves and offer any help that may be needed. Welcome to the fantastic (and slightly nutty) CFSG family!

Wednesday, August 12, 2015

Thursday, August 13, 2015

Strength:  Power Clean 4-4-4-4 @ 55/60/65/70% of 1RM

WOD:  10 Minute AMRAP

            0-9 Minutes perform AMRAP of

           12 Wall Balls (20/14)
           9 Toes to Bar
           6 Power Cleans (155/105)

          Minute 9-10, perform max reps of bar facing burpees and add to your total number of reps
          (27 reps per round)

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

Congrats to Kristen on her first kipping HSPU this morning! She has been doing strict ones for awhile but couldn't quite get the kip down.  C. Kelsey gave her a few tips and she was quickly kipping away. Great work, lady! Don't forget how to do them while you are relaxing in the Florida sun!

Tuesday, August 11, 2015

Wednesday, August 12, 2015

Strength:  Back Squat 5-5-5-5, AHAP

WOD:  12 Minute AMRAP

            10 Overhead Walking Lunge Steps with Plate (45/25)
            10 Box Jump Overs (24/20)
            5 HSPU's (Scale barbell strict press)

Finisher:  25 Ring Dips

I want to give a shout out to Heather and Brian on their first RX today! You both pushed yourselves and did incredible. I've seen a lot of big improvement since you first stepped into CFSG. Your weights have gone up and skills that used to be a struggle are getting easier each week. Keep it up!

Monday, August 10, 2015

Tuesday, August 11, 2015

Strength:  15 EMOM, 2 Squat Snatch + 1 Snatch Balance + 1 Snatch Grip Push Press (behind back)

WOD:  10 Minute Running Clock

             20 Power Snatch (75/55)
             20 Bar Facing Burpees
             10 Power Snatch (75/55)
             10 Bar Facing Burpees
             5 Power Snatch (75/55)
             5 Bar Facing Burpees

            *with any remaining time as many snatches as possible. Score = number of snatches at the end

Finisher:  25 Chin Ups

C. Kelsey's Oly class with be starting Sunday, August 20th (7:30-9:00am). This is an eight week course that requires focus and work outside of the normal class. There are only 8-10 spots so it will fill up fast. Please see C. Kelsey with any questions.

Sunday, August 9, 2015

Monday, August 10, 2015

Strength:  Split Jerk 2-2-2-2-2 with increasing weight

WOD:  4 Rounds for Time

            10 Shoulder to Overhead (155/105)
            10 Chest to Bar

Finisher:  50 Hollow Rocks

Congrats to Bianca, Katie and Angelica for killing it at their first competition this weekend! All three of you did fantastic. You trained hard and really focused on this challenge. Your scores were impressive but even more admirable was the fact that you pushed yourselves outside of your comfort zones. You told fear to shut up and absolutely nailed it. I am so proud of you girls!

Friday, August 7, 2015

Saturday, August 8, 2015

Team WOD:  "31 Heroes"

                       31 Minute AMRAP
                       8 Thrusters (155/105)
                       6 Rope Climbs
                       11 Box Jumps (30/24)

*Partner A runs 400 meters with a sandbag (45/25). Partner B works on AMRAP. When Partner A returns, switch.

The 31Heroes Project

In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962. Within days John Weiss, the affiliate owner of CrossFit 757 in Norfolk, Virginia and two military spouses, Mackenzie Tobin-Padell and Amanda Justus, avid CrossFit athletes themselves, rallied the devastated community to honor the fallen men, many of whom were from the local Virginia Beach command, and raise funds to support their families.

I hope to see a large crowd tomorrow at the box to honor the fallen soldiers and help support this project!

Thursday, August 6, 2015

Friday, August 7, 2015

Skill:  10 Minute Pistol Progressions

Strength:  10 Minutes, 3x8 Weighted Step Ups

WOD:  21-15-9

            Overhead Squats (135/95)
            Hand Release Push Ups

Finisher:  2x20 Russian Twists

Today was an incredible day. The white board may tell the story of your times but that was really of very little significance. I saw a lot of "not so happy" faces walk into each class and it was evident this was not a very "exciting" WOD. To be honest this thrilled me. I, as well as all the other coaches, knew what was waiting for you at that finish line. At that line laid a lesson you were about to learn about yourself. You were capable of accomplishing something that you spent zero time specifically training for. You proved that your body and your mind are so much stronger than you probably gave them credit for. You are well rounded athletes. You stopped being your own worst critic for 3.1 miles and finished exactly what you set out to do. Great job!

Wednesday, August 5, 2015

Thursday, August 6, 2015

WOD:  5K Run

Strength:  5 Minute AMRAP (if time allows)

                8 Shoulder to Overhead (115/75)
                12 Slam Balls (30/20)

Finisher:  Foam Roll- Legs

I need to congratulate everyone's effort on Fran today. There were a lot of first RX's, increased weights, amazing PR's and even a first kipping pull up. As I listened to C. Joe explain to the 6am class the type of WOD this was and it's level of importance I couldn't wait to watch those athletes rise to the occasion. It is evident that each and every one of you pushed it passed your normal comfort zone. I could not be more proud of each athlete tonight.

Tomorrow we are going to jump to the opposite end of the fitness spectrum and test our endurance. A 5K can be daunting and a task many of you may have never completed. I am challenging you not to let your mind win this battle. You do have the ability to finish this and I am betting do better than you could imagine. Set a goal and see it though to the finish line. Tomorrow isn't about a stellar time for most of us, it is about choosing to do something out of our normal routine. It is about proving that we can shut down the voice in our head that tells us to stop. Have fun tomorrow,guys!

Tuesday, August 4, 2015

Wednesday, August 5, 2015

Strength:  2-2-2-2-2 Cluster (Squat Clean Thruster)- work up to medium heavy

WOD:  "Fran"


             Thrusters (95/65)
             Pull Ups

Finisher:  Recover

After a little break Josh has been back and killing it lately. It can be incredibly difficult to take time off and then find your way back into a rhythm. We love having you and your adorable boys back at 9:30 Josh! Keep up the great work.

I can not stress enough how important days like tomorrow are. CrossFit by it's very definition is varied so these benchmark WODS are one of the best ways to get a clear visual of your progress. Benchmarks and this particular WOD especially are something that I avoided like the plague in my early CrossFit days. I always made an excuse. It was too heavy, I wasn't ready, I couldn't RX it, etc etc. In fact today was my very first experience with Fran. Yes, it was hard and I was a little nervous but once I was done my first reaction was a bit of disappointment that two years in I did not have a time to compare today to. Sure I know I've improved but there is something special in seeing those numbers go down. Please don't make my mistake. No matter where you may be in your journey get to the box tomorrow. Your coaches are there to help you find the appropriate scale. Give it everything you have and when it rolls around again you'll be able to enjoy that moment of knowing just how far you have come.

Monday, August 3, 2015

Tuesday, August 4, 2015

Strength:  Turkish Get-Ups, 3x3 each side (AHAP)

Skill:  Double Under Review

WOD:  18 Minute EMOM

             Even Minutes (starting at 0:00)- 40 DU's Scale 2:1
             Odd Minutes- 12 Burpees

Finisher:  Shoulder Mobility- lacrosse ball, symmetry, etc

As hard as it is to believe school will be starting in just a few weeks. I asked some of our initial CrossFit Kids some questions about their summer in the program.

What did like about CrossFit Kids?

I love CFKids because C. Jessica is there to support me and everyone else at the gym.-Cheyenne A.
I like CFKids because C. Jessica teaches us cool ways to workout. - Allison

What is your favorite movement or exercise?

Double Unders!- Dylan Conklin
Skin the Cat - Tyler Conklin
Climbing the rope- Rylee Zohner

What is your favorite part of class?

The WOD!!- Rylee Zohner
The challenge because we always learn something new!- Dylan Conklin

What is something you've learned from C. Jessica?

C. Jessica taught me the tug of war game, and I liked it! - Grant Caston
How to properly do a push up- Tyler Conklin

I am so happy to hear that the kids are enjoying the program. As I've watched this start up what impresses me the most is that our boxes community feel is transferring over to the youngest generation. It is great to see so many kids with different personalities becoming friends and enjoying fitness together.

Parents, please fill out the survey C. Jessica sent out last week and keep an eye out for the fall schedule that will be announced soon. If anyone has questions or is interested in enrolling contact C. Jessica at

Sunday, August 2, 2015

Monday, August 3, 2015

Strength:  Strict Press 6-5-4-3-2 Start at 60% of 1RM and go up

WOD:  For Time

            Row 1000 meters
            50 Hang Power Snatch (65/45)
            50 Weighted Sit Ups (25/15)

Finisher:  3 x Max Effort Wall Sits

This Saturday (8/8)  we will be participating in the "31 Heroes Project". This fundraiser was started by CrossFit 757 in Norfolk, VA where Amy is originally from. I know this WOD has significant  meaning to her and I want to encourage everyone to try and make it in. Just like any other WOD it can be scaled to any level. Please join us for a beer after. We will have the grill out and available to throw some meat on. Summer is quickly winding down and the kids will be back to school in a few weeks, let's get together to and enjoy the new friendships that have been made. You can sign up at to make a donation and buy a shirt but it is not necessary to join in this Saturday. I hope to see a full house!

About 31 Heroes Project:

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.