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.

Thursday, November 5, 2015

Friday, November 6, 2015

Warm Up:  Movement/Standard Review

WOD:  "Hotshots 19" Fireman Charity WOD

             6 Rounds For Time

             30 Squats
             19 Power Cleans (135/95)
             7 Strict Pull Ups
             400 Meter Run

Finisher:  None

Charity WOD! Tomorrow we will be doing a special HERO WOD to honor the lives of two brave men. All donations will be sent to IAFF Local 42, to support the families of 2 firefighters that lost their lives October 12th, Larry J. Legions and John V. Mesh from Kansas City. (Koup's home town)
Please try and make it in and pay your respects. We'll have a bucket for any cash donations. Please throw in what you can, even if just a dollar.
These were courageous men who sacrificed their lives helping people to safety.
"They did not die in vain. They saved two civilians, carried them out of the second floor on ladders, before the wall collapsed." said Fire Chief Paul Berardi.

Wednesday, November 4, 2015

Thursday, November 5, 2015

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

WOD:  For Time

            30 Push Press (117/75)
            800 Meter Run
            20 Push Press (115/75)
            400 Meter Run
            10 Push Press (115/75)
            200 Meter Run

Finisher:  25 Chin Ups

It is great to see Zeke back in our early bird classes! Zeke has always put his form above everything else and I can't wait to watch him grow.

C. Kelsey has a sign up sheet at the box for her mobility class. Please reach out to her with any questions.

Tuesday, November 3, 2015

Wednesday, November 4, 2015

Strength:  12 Minute EMOM

               Minute 1- 30 Double Unders (60 Singles)
               Minute 2- 25 AbMat Sit Ups
               Minute 3- 10 Jumping Lunges (2 Count)
               *repeat 3 times

WOD:  8 Minute AMRAP

            12 Wall Balls
            2 Muscle Ups (Scale 6 pull ups + 6 Ring Dips)

Finisher:  50 Push Ups

We talk sometimes about WODs that take us to a "dark place". It can be different for everyone and it can be incredibly difficult to push ourselves that hard. We see it happen a lot in the Open (15.5) and benchmark WODS. However to put yourself in that zone on a random Tuesday takes an extra level of mental toughness. Janice had a plan tonight and switched into a crazy gear. She never strayed from that plan and for 12 minutes gave everything she had. It was so awesome to watch! Great job, lady!

Monday, November 2, 2015

Tuesday, November 3, 2015

Strength:  5x5 Bar or Ring Chin Ups

WOD:  12 Minute AMRAP

            8 Hang Power Cleans (95/65)
           10 Thrusters (95/65)
           12 Sumo Deadlift High Pulls (95/65)

Finisher:  2x Max Effort Plank *rest two minutes in between

I want to give a shout out to Joe C. who has been making great strides lately. Whether it is RX kettle bells, handstands or increased shoulder mobility he is improving every week. Joe is a quiet work horse and it is paying off. Keep it up, Joe!

Sunday, November 1, 2015

Monday, November 2, 2015

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

WOD:  For Time


            KB's, American (70/53)
            Box Jumps (24/20)
            Deadlift (185/125)

Finisher:  50 Superman or GHD Extensions

Thank you to Jamie and Lisa for hosting (and inviting our crazy family) an awesome Halloween party. Everyone had a great time! The costumes were great and a few were even pretty creepy. I hope everyone enjoyed the weekend and is ready to get to work this week!