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!