Friday, December 30, 2016

Saturday, December 31, 2016

Team WOD:  For Time with a Partner

                      100 Deadlifts (135/95)
                      80 Hang Power Clean
                      60 Front Squats
                      40 Shoulder to Overhead
                      20 Thrusters


                     *EMOM Both Athletes do 3 Burpees. Split reps any way

 We hope everyone has a happy and safe New Year's Eve!


Thursday, December 29, 2016

Thursday, December 30, 2016

Strength:  12 Minute EMOM, Alternating (:45 on/:15 on)

                 Chin Ups
                 Ring Dips
                 AbMat Sit Ups

WOD:  For Time

             30 Cal AD
             50 Wall Balls (20/14)
             40 T2B
             30 Bar Facing Burpees
             20 Push Ups
             10 Shoulder to Overhead (155/115)
             35 KB Walking Lunges (53/35)

Finisher:  5x10 Good Mornings

Congrats to Melanie (and Melody) on their first box jumps tonight! Both ladies got one before the wod and continued to jump all the way through. Great Job!

Wednesday, December 28, 2016

Thursday, December 29, 2016

Strength:  Squat Clean, 1-1-1-1-1

                 *work up in weight

WOD:  10 Rounds

             3 Hang Squat Cleans (135/95)
             3 Box Jumps (30/24) * must jump for RX
             3 Strict Pull Ups

Finisher:  50 Crunches



This goofball did the entire wod in a tiara. Happy Birthday, Drew!

Tuesday, December 27, 2016

Wednesday, December 28, 2016

Strength:  Bench Press

                 5 @ 70%
                 3 @ 80%
                 1+ @ 85%
                 AMAP @ 70%

WOD:  AMRAP in 13 Minutes

            Row (Cal), 4 Minutes
            Rest 2 Minutes
            HSPU's, 3 Minutes
            Rest 2 Minutes
            K2E, 2 Minutes

           *max reps for each movement

Finisher:  25 inverted push ups (toes on 45/25)


 Congrats to everyone on some impressive thruster maxes. If you have previously participated in the barbell club please comment on C. Rebecca's post on the FB page. We would like to get a good idea what everyone wants for the next cycle. Thanks!     

Monday, December 26, 2016

Tuesday, December 27, 2016

Strength:  Thruster, Find 2 Rep Max

WOD:  For Time

            30 Thrusters (95/65)
            90 Double Unders
            20 Thrusters
            60 Double Unders
            10 Thrusters
            30 Double Unders

Finisher:  3 x 1 minute wall sit (30 second rest)


I hope everyone overindulged guilt free over the Holiday weekend! Don't forget that tomorrow we will start the 8:30am class.

Sunday, December 25, 2016

Monday, December 26, 2016

In Teams of 2 Complete For Time:

400 m Run
50 Pull-ups
40 Front Squats (95/65)
50 Overhead Walking Lunge With Plates (25/15)
40 Hang Power Cleans (95/65)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95/65)
40 Toes-to-bars
50 Deadlifts (185/115#)
40 Burpees

* Both partners run 400m
** Alternate work on all movements, splitting reps with partner as you see fit except DU
*** For DU, each partner completes 100 reps at the same time
**** One barbell (unless mixed team), add weight for DL at end


One of our "12 Days of Christmas" groups hitting the WOD on Christmas Eve!

Please note a few things about our schedule this week:

1) Monday will be an abbreviated schedule. Open Gym will run 7:30-9:30 AM, and Team WOD will be at 9:30 AM. The box will be closed the remainder of the day.

2) Starting Tuesday we will have our new 8:30 AM class! This should take care of the recent issues with the 9:30 AM filling up. I'm excited about our growing class schedule!

If you have any questions at all, please text me! This is Rebecca, btw. Please don't start texting Meg, lol. See you guys tomorrow!



Friday, December 23, 2016

Saturday, December 24, 2016

WOD:  12 Days of Christmas

            1 Burpee
            2 Handstand Push Ups
            3 Deadlifts (225/155)
            4 Box Jumps (24/20)
            5 Thrusters (95/65)
            6 KB's, AM (70/53)
            7 Push Ups
            8 Pull Ups
            9 Clean and Jerks (95/65)
            10 Walking Lunges
            11 Wall Balls (20/14)
            12 Power Snatch (95/65)

            *Perform the wod just as the "12 Days of Christmas" song is sung and refrained.


This WOD can be done solo or as a team. Spots have been filling up so please sign up in Zen ASAP. Merry Christmas!

Thursday, December 22, 2016

Friday, December 23, 2016

Strength:  Strict Press

                5 @ 70%
                3 @ 80%
                1+ @ 85%
                AMAP @ 70%

WOD:  21-15-9-6-3

            KB's, AM (53/35)
            Shoulder to Overhead (115/75)

Finisher:  5x8 weighted chin up


Congrats to Katie on an impressive rx in a very heavy wod! It's time to max again, lady!

Wednesday, December 21, 2016

Thursday, December 22, 2016

Strength:  Power Clean 3-3-3-3

                *work up to heavy

WOD:  For Time

            15 Power Cleans (185/125)
            30 Bar Facing Burpees
            60 Wall Balls (20/14)

Finisher:  4 Minute AMRAP

                8 Strict K2E
                10 Hollow Rocks
                12 AbMat Sit Ups

Today's Tabata was a fitness level wod on Beyond The Whiteboard. Make sure to log your score so you can track your progress. If you are not on BTWB please let your coach know so we can get you added asap.

Tuesday, December 20, 2016

Wednesday, December 21, 2016

Strength: Double Under Clinic or 3 minute max DU's

WOD:  "Tabata This"

              Tabata Row (calories)
              Rest 1 Min.
              Tabata Air Squat
              Rest 1 Min.
              Tabata Pull Up
              Rest 1 Min.
              Tabata Push Up
              Rest 1 Min.
              Tabata AbMat Sit Up


Finisher: 3x10 Ring Dips








Please check out Zen for schedule changes! We've updated all the classes for the Holidays. Also, starting next week we have added an 8:30 AM WOD to our Monday thru Friday morning schedule.




Monday, December 19, 2016

Tuesday, December 20, 2016

Strength:  Back Squat

                5 @ 70%
                3 @ 80%
                1+ @ 85%
                AMAP @ 70%

WOD: 12 Min AMRAP

             8 Deadlift (225/155)
            10 Med Ball Squat Cleans (20/14)
            12 Box Jumps (24/20)

Finisher: 50 Superman or Back Ext





We had a very special guest at CrossFit Kids on Monday night! The kids were very excited, and they all got fitness related gifts. Thanks Santa for helping to keep our kids happy and healthy!













Sunday, December 18, 2016

Monday, December 19, 2016

Strength:  10 Minute EMOM

                 2 Power Snatch + 3 Overhead Squats

                 *focus on form

WOD:  For Time

            3 Rounds
            10 Power Snatch (75/55)
            10 Push Ups
            -then-
            3 Rounds
            10 Hang Power Snatch (75/55)
            10 T2B
            -then-
            3 Rounds
            10 OHS (75/55)
            30 Double Unders

Congrats to C. Kelsey's Saturday Oly Class on their snatch pr's! This is a fantastic class that everyone can benefit from. There will be another cycle in the new year. Please talk to Kelsey if you have any questions.

Friday, December 16, 2016

Saturday, December 17, 2016

Team WOD:  25 Minute AMRAP with a Partner

                       150 Double Unders
                       100 AbMat Sit Ups
                       50 Goblet Squats (53/35)
                       40 Push Press (115/75)
                       30 Pull Ups

                       * One partner works while the other rests


Happy 30th Birthday, C. Heather! There are a lot of new faces around the box. Try and find someone you don't know and partner up tomorrow.

Thursday, December 15, 2016

Friday, December 16, 2016

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

WOD:  25 Minute AMRAP

            50 Wall Balls (20/14)
            40 KB's, AM (53/35)
            30 Box Jumps (24/20)
            20 Burpees

Finisher:  3x10 Strict Ring Dips

Classes have been filling up lately (especially 9:30am) please remember to sign up in Zen. Thanks, guys!

Wednesday, December 14, 2016

Thursday, December 15, 2016

Strength:  5x10 Pendlay Row

WOD:  13 Minute AMRAP

             750 M Row- Buy In

             then

             50 Single Jump Ropes
             10 Wall Ball Squat Cleans (20/14)
             10 Pull Ups

Finisher:  Tabata

                AbMat Sit Ups
                Hollow Hold

Congrats to the newest college graduate, Sammi! I am so proud of the way this young lady has juggled school and work while still making her health and fitness a top priority.

Tuesday, December 13, 2016

Wednesday, December 14, 2016

Strength:  Clean and Jerk,2-2-2-2-1-1

                 *work up to a heavy single

WOD:  "Wise Men"

               3 Minute AMRAP
               Macho Man (135/95)
               Rest 3 Minutes
               3 Minute AMRAP
               Macho Man (155/105)
               Rest 3 Minutes
               3 Minute AMRAP
               Macho Man (185/135)

              *Macho Man
                3 Power Cleans
                3 Front Squats
                3 Push Jerks

Finisher:  50 Back Extensions


Congrats to Jen V. on a BIG bench PR tonight! She made easy work of some big weights. Great Job!

Monday, December 12, 2016

Tuesday, December 13, 2016

Strength:  Bench Press

                 3 @ 65%
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  50-40-30-20-10

             Double Unders
             AbMat Sit Ups
             Push Ups

Finisher:  50 Banded Press Downs


Congrats to Charissa on her big burpee minute today! This young lady is always staying after class and putting in extra work. Her work ethic is impressive and it is definitely paying off.

Sunday, December 11, 2016

Monday, December 12, 2016

Strength:  Deadlift

                3 @ 65%
                3 @ 75%
                3+ @ 85%
                AMAP @ 65%

WOD:  5 Rounds

            15 Deadlift (185/135)
            15 T2B

Finisher:  1 Minute Max Burpees


Thanks to Craig and Rebecca for another fantastic party! Once again they went above and beyond to provide a great night. We all appreciate everything you both have done to build this community.

Friday, December 9, 2016

Saturday, December 10, 2016

Team WOD

20 Minutes, with a partner:

30 Lateral BB Burpees
60 Deadlift (135/95)
30 Lateral BB Burpees
60 Front Squats (135/95)
30 Lateral BB Burpees
60 Push Press (135/95)
30 Lateral BB Burpees

In remaining time, Clean & Jerk (135/95) AMRAP



Saturday night is the CFSG Holiday Party! Please don't forget that it will be held at Penrose Brewing Company in Geneva, starting at 7PM. Remember your Secret Santa gifts if you signed up. Can't wait to see everybody!

Thursday, December 8, 2016

Friday, December 9, 2016

Strength:  12 Minute EMOM, Alternating

                12 Push Ups (weighted if needed)
                10 Weighted Chin Ups
                10 Hollow Tucks

WOD:  15 Minute AMRAP

             1 Rope Climb
             10 Ring Dips
             20 Wall Balls (20/14)

Finisher:  Shoulder Mobility/Crossover Symmetry


Congrats to Melody for not only upping the weight tonight but for realizing she is a lot stronger than she has been giving herself credit for. Her focus on form has been paying off and I expect those weights to keep jumping up. Great job!

Wednesday, December 7, 2016

Thursday, December 8, 2016

Strength:  Snatch 2-2-2-2-2
                 work up to a heavy set. Can be singles

WOD:  4 Rounds

             6 Snatch (135/95)
             9 Knees to Elbows
             12 Box Jump Overs (24/20)

Finisher:  5 Rounds

                :30 Second Plank
                :30 Second Leg Raises

Congrats to John G. on his first bar muscle up. He has been so close for awhile and I couldn't be more excited that his determination paid off. The Open is fast approaching so it is time to really focus on these skills. Great job, John!
                

Tuesday, December 6, 2016

Wednesday, December 7, 2016

Skill:  1K Row

WOD:  For Time

            10 Burpee Muscle Ups
            30 KB's, AM (53/35)
            100 Double Unders
            30 KB's, AM (53/35)
            10 Burpee Muscle Ups

            *Scale Burpee Pull Up

Registration is now open for the next Lurong Challenge. This one is only five weeks and kicks off Jan. 16. This is a great way to get back on track after the holidays. Lurong focuses on nutrition, fitness goals and creating a healthy relationship with food. We always have an incredibly supportive group. If you have any questions please talk to C. Meg

Monday, December 5, 2016

Tuesday, December 6, 2016

Strength:  Push Press

                3 @ 65%
                3 @ 75%
                3+ @ 85%
                AMAP @ 65%

WOD:  21-18-15-12-9-6-3

            Sumo Deadlift High Pull (75/55)
            Push Jerk (75/55)


Congrats to all the athletes on their November PR's! With the end of the year fast approaching it is time to start thinking about your goals for 2017. Watch for a post on the Athlete's Page in the next few weeks.

Sunday, December 4, 2016

Monday, December 5, 2016

Strength:  Front Squat

                 3 @ 65%
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  12 Minute AMRAP

             10 Front Squats (95/65)
             15 BB Skiers (2 count)
             20 AbMat Sit Ups

Finisher:  3x10 Dumbbell or KB Step Up

I am pretty sure this is the exact moment three years ago that we realized the new guy (Mike S.) was a bit off.. I hope everyone is enjoying this weather or at the very least happy that running season is officially over.

Friday, December 2, 2016

Saturday, December 3, 2016

Team WOD:  20 Minute AMRAP with a Partner

                       10 Burpees
                       20 Wall Balls (20/14)
                       30 AbMat Sit Ups
                       40 Double Unders
                       50 Walking Lunges

                       Split reps any way. One partner works while one rests

 If you signed up for the Secret Santa exchange and did not receive a message from C. Rebecca today please let her know ASAP.

P.S- I realize this picture has nothing to do with Christmas but I found it while looking for a picture from last years party. It made me laugh out loud. Enjoy!

Thursday, December 1, 2016

Friday, December 2, 2016

WOD:  5 Rounds

             10 Push Press (115/75)
             30 Double Unders

Finisher:  Not For Time

                8x3 Ring Muscle Ups

                or

                20 Strict Pull Ups and Ring Dips

 It was great to see Kay back at the box today! We are all so happy she is healthy again and showing off her mid-wod singing voice.

Wednesday, November 30, 2016

Thursday, December 1, 2016

Strength:  15 Minute EMOM, Alternating

                 10 Squat Therapy
                 15 KB's, Russian (70/53)
                 20 Superman

WOD:  3 Rounds

            1 Minute Row (calories)
            :15 sec rest
            1 Minute Goblet Squats (53/35)
            :15 sec rest
            1 Minute AirDyne (calories)
            :15 sec rest
            1 Minute AbMat Sit Ups
            :15 sec rest

            *score is total reps

Finisher:  Foam Roll

I am going to guess there is a bit of groaning about this WOD but this is absolutely not the day to cherry pick. While working on our gas tanks may not be as fun as throwing around weights or HSPU's, it requires the same amount of attention. In fact not working on it will with out a doubt slow your journey as athletes. Tomorrow may not be as exciting as some days but if you make it in I can guarantee you will get an incredible work out. The Open will be here before we know it and these types of WOD's are what we need to do to prepare.

Tuesday, November 29, 2016

Wednesday, November 30, 2016

Strength:  10 Minute EMOM

                 1 Clean + 2 Shoulder to Overhead
                 *add weight every 2 Minutes

WOD:  15 Minute AMRAP

             9 Clean and Jerks (135/95)
            12 T2B
            15 Box Jumps (24/20)

Finisher:  4 Rounds

                30 Second Hollow Hold
                15 AbMat Sit Ups

Congrats to Jen C. for crushing today's WOD! Jen had to take some time off a few months ago and has been working her way back. She has listened to her body and modified when needed. She has been smart and focused on the long term. All that work has been paying off and she is back kicking ass. We are all so happy for you, Jen!

Monday, November 28, 2016

Tuesday, November 29, 2016

Strength:  Bench Press

                3 @ 65%
                3 @ 75%
                3+ @ 85%
                AMAP @ 65%

WOD:  For Time

            25-20-15-10-5
            KB's, AM (53/35)

            *Between each set 1 Rd "Cindy"

              5 Pull Ups
              10 Push Ups
              15 Air Squats

Finisher: 50 Banded Press Downs


Secret Santa!

We are going to do things a bit differently this year for the Holiday party. Instead of the White Elephant gift exchange (which was taking way too long), we plan to do Secret Santa. Given that the party is less than two weeks away, we need to get hopping immediately. Here is the plan:

1) This is only for box members (not guests).

2) Sign-up will be on the whiteboard in the lounge area. Please sign your name there. If for some reason you will not be in to sign up, comment below and I will add your name.

3) Friday around 12:00 C. Joe and C. Rebecca will start texting everybody with the person they are buying a gift for.

4) Gift limit is $25.

5) If you don't know the person you got, this is your chance to talk to people and ask questions (get to know this person on the sly).

6) Wrap your gift and add their name but do NOT sign your own name. This is a SECRET Santa.

7) We will open them at the party and people can try to guess who they are from, if they want. Or...it will remain a mystery.

Gifts can be serious, funny, CrossFit related, or not. As always, no need to keep it squeaky clean. We are all adults, I think.

Sign-up will be on the whiteboard by the 4PM. Get your names up there, if you are in!
           
          

Sunday, November 27, 2016

Monday, November 28, 2016

Strength:  Deadlift

                 3 @ 65%
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  5 Rounds

            21 Wall Balls (20/14)
            14 Overhead Wall Ball Lunge Steps (20/14) *single count
            7 Burpees
            2 Minute Rest

Finisher:  4 Rounds

                 30 Second Wall Sit
                 15 Second Rest


I am a little behind but I want to officially welcome C. Zach to CFSG. He started a few weeks ago and is already proving to be a huge asset. He brings a lot of positive energy and knowledge to every class. If you haven't had the chance to meet him yet please introduce yourselves.

Friday, November 25, 2016

Saturday, November 26, 2016

Team WOD:  3 Rounds with a Partner

                       40 Box Jump Up and Overs (24/20)
                       40 KB's, AM (53/35)
                       40 Push Ups
                       40 Back Squats (115/75)
                       40 Shoulder to Overhead (115/75)

                       *one partner works while the other rests


I hope everyone had a fantastic holiday! Come on in tomorrow and work off the extra slices of pie.

Wednesday, November 23, 2016

Thursday, November 24, 2016

Team WOD:  First Course

                       60-40-20
                       Wall Balls (20/14)
                       Box Jumps (24/20)
                       KB's, AM (53/35)

                       *10 Minute Time Cap

                       Main Course

                       15 Minute AMRAP
                       30 Air Squats
                       30 Push Ups
                       30 Pull Ups
                       30 Burpees

                      Dessert Course

                      100 Cal Row
                      100 Cal AD

CFSG's 1st Annual Turkey Bowl will be kicking off this Thursday, Thanksgiving morning promptly at 8 a.m.! Please bring BOTH a white & black shirt/sweatshirt/long sleeve so we can seepage teams accordingly. Luke and Kyle will be there at 7 to get stuff set up, stretching/warm ups will start at 7:45. This is all happening at the Kaneland Harter Middle School right around the corner from the box at 1601 Esker Dr., Sugar Grove. Don't forget a water or two so you can hydrate. Any questions feel free to message Kyle.

Tuesday, November 22, 2016

Wednesday, November 23, 2016

Strength:  Back Squat

                5 @ 60%
                5 @ 70%
                5+ @ 80%
                AMAP @ 60%

WOD:  6 Minute AMRAP

             12 SDHP (95/65)
             36 Double Unders
             12 Ring Dips

             -Rest 2 Minutes-

             6 Minute AMRAP

             12 OH Stationary Lunges (45/25)
             36 AbMat Sit Ups
             12 Box Jumps (24/20)


Congrats to Tim who broke into the 200lb club with a big PR on his power clean this morning. I have been super impressed with his dedication to form and now those weights are shooting up. Great Job!

Monday, November 21, 2016

Tuesday, November 22, 2016

Strength:  Power Clean, 5-4-3-2-1

WOD:  15-12-9-6-3

             Power Clean (135/95)
             Bar Facing Buprees


Congrats to Michelle M. on an impressive RX today. She has been working on HSPU lately and made easy work of them in the WOD. Great Job!

Sunday, November 20, 2016

Monday, November 21, 2016

Strength:  Strict Press

                 5 @ 60%
                 5 @ 70%
                 5+ @ 80%
                 AMAP @ 60%

WOD:  3 Rounds (25 min time cap)

             50 Double Unders
             40 AbMat Sit Ups
             30 Wall Ball Squat Cleans (20/14)
             20 Pull Ups
             10 HSPU's


Holiday Hours!

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

Friday:
7:30-9:30am Open Gym
9:30am Team Wod

Don't forget to sign up for the Turkey Bowl! The game will be kicking off at 8am on Thanksgiving morning. No experience is required and it is going to be a ton of fun.

Friday, November 18, 2016

Saturday, November 19, 2016

Saturday Team WOD

25 Minute AMRAP 
           
30 Lateral Burpees over Barbell (each partner 5 at a time)
20 Barbell Front Lunges 95/65, Scale with Bumper Plate Overhead (each partner 10 at a time)
30 Push Ups (each partner 15 at a time)
20 Power Snatch 95/65 (each partner 5 at a time)






Somehow about half of the emails did NOT make it into the original Evite for our Holiday Party. I swear I was not being selective of who to invite! I sent out another batch this morning, so please check for it and respond. If you did not get one for some reason, shoot me a text or look for the link on the athletes page. Everybody is invited, and encouraged to attend!

Thursday, November 17, 2016

Friday, November 18, 2016

Strength:
8 Min EMOM
1 High Hang Power Clean, 1 Low Hang Power Clean, 1 Full Squat Clean (light to moderate, work on form)


WOD:
For Time
5 Rounds
7 Squat Cleans (155/115)
14 Kettle Bell Swings, AM (53/35)

Finisher: None







A huge congrats to C. Meg for finishing up her week of rowing marathons! When she told me she was planning to do this, I was skeptical. I knew she had the endurance, technique and heart to accomplish something like this. It's such an incredible stress on the body though, and I just didn't know if anybody could make it through something like this. Well, she proved that it could definitely be done!

We are all so very proud of you Meg. You set out to bring awareness to a cause, and to support Outward Bound. Each day we watched you conquer what seemed like the unimaginable, to all of us at the box. Congratulations!

We will be putting an envelope on the whiteboard shelf for those that still want to contribute to Outward Bound. Meg will make one donation for whatever is contributed. Any amount is appreciated.








Wednesday, November 16, 2016

Thursday, November 17, 2016

Strength:
Bench Press
5 @ 60% of 1RM
5 @ 70%
5+ @ 80%
AMAP @ 60%


WOD: For Time

15-12-9-6-3
Chest-To-Bar Pull Ups
Ring Dips
Burpees

Finisher:
50 Weighted KB Russians Twists


Lots of "gymnasty" stuff happening at the box today! Greg and C. Josiah provided plenty of entertainment while C. Meg did her rowathon, day 6. Nice work on the parallettes, Greg!




Tuesday, November 15, 2016

Wednesday, November 16, 2016

Strength:
Deadift
5 @ 60% of 1RM
5 @ 70%
5+ @ 80%
AMAP @ 60%

WOD:
12 Min AMRAP
10 Pistols, Alternating Legs
10 Skiers, 2 count
10 Deadlift (185/135)

Finisher:
5x10 Good Mornings w/ Barbell








I've said many times that body weight strength movements are just as important as lifting heavy, to get that beautiful muscle that all of us want. Well, Amy F is a perfect example of what I'm talking about. Look at that back, and those arms! Today she did as many chin-ups as she could on her own and, when it got to be too difficult, she continued working just as hard with the assistance of a band. She didn't quit. After that, she tackled the WOD with perfect push-ups. Nice work Amy!






Tuesday, November 15, 2016

Strength:
12 Min EMOM:
15 Superman
10 Chin Ups
:45 second HS Hold, or as long as possible

Skill:
DU Clinic


WOD:
 9 Minute AMRAP:

20 Double Unders
15 Push Ups
20 Ab Mat Sit-Ups

Finisher:
Shoulder Mobility led by Coach


All of our tall athletes will be happy to know that C. Joe is working as I type, moving some of the bars back up! We had to move some things around for the competition, but our "home away from home" is finally put back together. Thanks for being patient!



Sunday, November 13, 2016

Monday, November 14, 2016

Skilll: Kipping High Knees/K2E/T2B
        (For those that have it, work on strict T2B)

WOD: For Time
      
           Row 1000M
          -then-
           21-15-9
           Front Squat (95/65)
           Push Press (95/65)
           T2B

Finisher: Couch Stretch, Accumulate 3 Minutes on Each Side





It's not just Meg that is hitting the rower lately. Her endurance class is becoming incredibly popular on Fridays! It started with a small group of dedicated athletes that wanted to increase their aerobic capacity, but has grown steadily ever since. These athletes are consistently proving that this class works, with increased scores and faster times. If you have any questions, C. Meg is trapped on a rower every day this week. Grab a rower next to her, and ask her any questions you might have!






Friday, November 11, 2016

Saturday, November 12, 2016

Saturday Team WOD!

For Time with a Partner:

 1000 M Row (at some point during the WOD)
 30 Power Snatches (95/65)
 40 Burpees
 50 Plate Get Ups (35/15)
 40 Front Rack Lunge Steps (95/65)
 50 Barbell Floor Wipers (95/65)
 40 Burpees
 30 Squat Clean Thrusters/Clusters (95/65)

 Partners will split reps any way they would like.




Congrats to C. Meg for completing her first rowing marathon!



Thursday, November 10, 2016

Friday, November 11, 2016

WOD:  Three Wise Men Tribute WOD

             "Jeremy"

               4 Minute AMRAP
               5 Hang Squat Snatch (135/95)
               10 Lateral BB Burpees

               -rest 2 minutes-

               "Ben"

                4 Minute AMRAP
                10 Power Cleans (135/95)
                20 Pull Ups

                 -rest 2 minutes-

                 "Beau"

                  4 Minute AMRAP
                  15 Box Jump Overs (24/20)
                  30 Wall Balls (20/14)



 Jeremy Wise.  Ben Wise.  Beau Wise.  Three brothers.  Three warriors. The Three Wise Men.
After the September 11th, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Jeremy and Ben represent that generation of veterans who gave that last full measure of devotion to their country. We honor them as a country. But Beau Wise represents that generation of veteran who survived combat and we now have to stand with to ensure they can not only survive but that they can thrive in the peace that follows.        

         

Wednesday, November 9, 2016

Thursday, November 10, 2012

Strength:  Bench Press

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  10 Minute AMRAP

             5 Toes to Bar
             10 Push Ups
             15 Double Unders

Finisher:  5x10 Banded Press Downs


Congrats to our Athlete of the Month, Melissa! Melissa may be new to our community but she has been dedicated and determined from day one. Keep it up!

Tuesday, November 8, 2016

Wednesday, November 9, 2016

Strength: Overhead Squats, 5x5
               *working up to moderate weight

WOD:  For Time

            Buy In- 30 Calorie Airdyne

           -Then-

           6 Rounds

           12 Burpee Box Jump Up and Overs (24/20)
           12 Goblet Squats (53/35)

Finisher:  Max Effort Wall Sit


Understandably nobody is a fan of the Airdyne but occasionally we need to break them out to build our gas tanks. These are the days to go dark and find out just how hard you can push it. I promise there is always a little more in the tank than you believe. Have fun!

Monday, November 7, 2016

Tuesday, November 8, 2016

Strength:  Strict Press

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  2 Rounds

             50 Push Press (75/55)
             50 Air Squats
             50 KB's, AM (53/35)
             50 AbMat Sit Ups


Congrats to Charlie on his first ring muscle up! This is a huge accomplishment that he has been working at for awhile. Great job!

Sunday, November 6, 2016

Monday, November 7, 2016

Skill:  Muscle Up Progressions

           5 x 3-5 reps

WOD:  12 Minute AMRAP

             3 Muscle Ups
             12 Wall Balls (20/14)
             200 M Run

Finisher:  25 Ring Dips


For the second year in a row a CFSG team was on top of the podium at the Battle of the Bitches. Congrats, Darcie and Michelle! You guys killed it.

Friday, November 4, 2016

Saturday, November 5, 2016

Team WOD

Annie/Fran/Isabel

150 Double Unders
150 Ab Mat Sit Ups
45 Thrusters (96/65)
45 Pull Ups
30 Snatch (135/95)

*Partners split reps in any way but must do in order.
**One barbell, may add weight for Snatch


I can not say enough about this year's Lurong group. Before we started I asked them to trust me and the process and ditch their scales after the initial weigh in. While almost everyone was apprehensive with losing this "marker" of success they complied. I really wanted these seven weeks to be about nutrition, athletic goals and finding a healthy balanced lifestyle that they could sustain long after this challenge came to an end. Instead of stressing over a number we were able to focus on learning how to effectively meal prep for our busy lives. There were recipes shared daily and even a potluck. They cheered each other on as they conquered their goals. We had first push ups, pull ups, lift pr's, super fast row times and even a bar muscle up. One particular goal that was shared with me a lot was to have a healthier relationship with food. I can say without a doubt this was accomplished. They learned to cheat (and make it worth it) and get right back on track. I have loved watching each of them progress through this process. A huge congratulations to our first place winner Mark and our runners up, Michelle and Leanne!

Thursday, November 3, 2016

Friday, November 4, 2016

Strength:  Deadlift

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  4 Rounds

             15 KB's, Russian (53/35)
             25 AbMat Sit Ups
             10 Deadlift (185/135)

             *Every 1 minute 5 Burpees

Finisher:  50 Back Extensions


Not surprisingly the box was quiet today! I hope everyone has recovered from the Cubs celebrations. We have athletes in two different competitions this weekend. Watch for a post in the athletes page with details on team names and heat times.

Wednesday, November 2, 2016

Thursday, November 3, 2016

Strength:  1 Low Hang Power Snatch + 1 Squat Snatch (50-60%)

                 8x1

WOD:  10 Minute AMRAP

             30 Double Unders
             10 Hang Power Snatch (95/65)
             30 Double Unders
             10 Thrusters (95/65)

Finisher:  Leg and Shoulder Mobility


Today's classes were packed for this intense Hero Wod. Whether you did the whole thing or one round scaled everyone should be proud of their effort. Simply showing up to do a WOD like this takes a lot of heart and dedication.