Sunday, January 31, 2016

Monday, February 1, 2016

Skill:  Kipping Pull Ups/C2B

WOD:  Jackie

            1000 Meter Row
            50 Thrusters (45/45)
            30 Pull Ups

Finisher:  50 GHD Extensions

We owe a giant thank you to Mike S. for giving us a crash course in how to use beyond the whiteboard. If you have not signed up for your membership yet please do it. This is an excellent tool that tracks your progress and can really help you reach your goals.

Friday, January 29, 2016

Saturday, January 30, 2016

Team WOD:  50-40-30-20-10

                      Row (calories)
                      KBs, American (53/35)
                      (10 minute time cap)

                      7 Minute AMRAP


                      Thrusters (95/65)
                      Lateral BB Burpees

We will be having a training session at the box Saturday (1/30) at 9:00AM.  Our goal is also to do the session on GoToMeeting for those that are unable to physically attend.  Please try to be at the box or have access to a computer.  I believe it can be done via an app on your phone, as well.  Details on how to sign in to GoToMeeting were posted this morning on the athletes page.  If you are not on FB and want to join via GoToMeeting, text C. Rebecca for the details.

CFSG Newsletter!!!

Guys' Night

Tonight is the night that the guys get to take over the box!  At 7 PM there will be a Hero WOD with pizza and drinks to follow.  Everybody is welcome, except for the ladies!  The WOD can be done solo or as a team, and many scaling options will be available.  If you are new to CFSG it's a perfect opportunity to get to know some of the athletes from other classes.  Please text C. Joe or C. Craig if you have any questions.

Cold Steele Classic 

Just a reminder that next weekend is the Cold Steele Classic at CrossFit Oswego.  We have 6 teams competing in the Men's/Women's Scaled and Men's Masters categories.  The events will be taking place Friday, February 5th in the evening, and all day Saturday, February 6th.  Please mark your calendars.    We want everybody out there to cheer on our teams!

I will post specifics about heats and times on the athletes page.

Beyond The Whiteboard

Two Things:

1) Have you signed up for your free account yet under CrossFit Sugar Grove?  If not, please text C. Rebecca for the link.  If you have any questions about what exactly it is, ask any of your coaches.

2)  TRAINING!!!  We will be having a training session at the box Saturday (1/30) at 9:00AM.  Our goal is also to do the session on GoToMeeting for those that are unable to physically attend.  Please try to be at the box or have access to a computer.  I believe it can be done via an app on your phone, as well.  Details on how to sign in to GoToMeeting were posted this morning on the athletes page.  If you are not on FB and want to join via GoToMeeting, text C. Rebecca for the details.

CrossFit Open

Have you signed up for the Open yet?! I can see that we have quite a few, but the more the merrier! Please follow the link below and get yourself signed up.

For anyone unfamiliar with the Open, please see the link below, ask any of your coaches or fellow athletes, and watch for further announcements.

2016 CrossFit Games Schedule

Thursday, January 28, 2016

Friday January 29, 2016

WOD:  Open WOD 14.4

            14 Minute AMRAP

            60 Calorie Row
            50 T2B
            40 Wall Balls (20/14)
            30 Power Cleans (135/95)
            20 Muscle Ups

Finisher:  50 GHD Extensions

The LuRong group killed there second challenge WOD tonight! This group really pushed each other through this one. I am crazy proud of everyones effort tonight.

Reminder- Tomorrow is Guys Night at the box. The gentleman will be taking over the normal 7pm class for a special HERO Wod with pizza and drinks to follow. The Wod can be done solo or as a team and as always is scalable to any level. Have fun, guys!

Wednesday, January 27, 2016

Thursday, January 28, 2016

Strength:  Strict Press, Find 1 RM

WOD:  10 Minute AMRAP

             30 Double Unders
             15 Shoulder to Overhead (95/65)
             30 Ab Mat Sit Ups

Finisher:  25 Chin Ups

A huge CONGRATS goes out to Kim tonight on her Deadliftt max!  She has been working incredibly hard and has been participating in our Barbell Club.  Tonight she was hoping for a small PR, but instead ended up absolutely crushing her old max by 50lbs.  Excellent job Kim!

Tuesday, January 26, 2016

Wednesday, January 27, 2016

Strength:  10 Minute EMOM
                1 Power Snatch + 2 Hang Power Snatch

WOD:  7 Minute AMRAP

            5 Hang Snatch (135/95)
            7 C2B Pull Ups
            9 Wall Balls (20/14) 10ft


            3 Hang Power Snatch (95/65)
            5 Pull Ups
            7 Wall Balls (20/14) 9ft

Finisher:  50 Push Ups

We have spent the day highlighting individual numbers but tonight I want to focus on a different number. Today as a community we moved 26,570 lbs. While those individual numbers were absolutely amazing the sum of all of those numbers impresses me even more. Our community that started with only a few athletes, most of which were inexperienced lifters has grown into a much larger and stronger group.

Each and every one of you added to that total today. Maybe it was with a 65lb PR or maybe you came up shy of your last big lift, our total would not have been the same had you not shown up. Your cheers, encouragement and enthusiasm played a role in helping each other accomplish big things. Our number is not only a representation of our physical strength but also of our communities strength. I watched a lot of classes today and what sticks out the most to me is the joy you all find in building each other up. I can assure you that no matter where you view your athletic abilities each athlete inspired someone today. It could have been your huge number, the way you dusted yourself off after a failed attempt or even how loud you yelled for your friend. Whatever it might be everyone touched someone today.

Every athlete plays a very important and unique role in our community. You create the energy that allows all of us to do things once considered unimaginable.  You create a place where failures are turned into learning and confidence is built and celebrated every day.

Alone we can do so little, together we can do so much.  -Helen Keller

Monday, January 25, 2016

Tuesday, January 25, 2016

Warm Up:  3x10 Good Mornings w/ Bar

WOD:  5 Minute AMRAP

            20 Russian Twists (53/35)
            15 KBs, Russian
            10 KB Lunge Steps (5 each leg)

Strength:  Deadlift 1 or 3 Rep Max

Congrats to Bethann for getting up on the wall for the first time! I know this had been a big fear (as it is for a lot of us) and I am so proud that she conquered it. Bethann, you have been making such large strides lately. I can not wait to see what you will do next!

Sunday, January 24, 2016

Monday, January 25, 2016

Skill:  Muscle Ups

WOD:  5 Rounds For Time

            10 KB Clean and Jerks, 5 each arm (53/35)
            3 Muscle Ups (6 C2B or 9 Pull Ups)

Finisher:  5 Wall Walks

Congrats to everyone who participated in the Rowathon! It sounds like the event was a great time and all our teams finished well under the time cap. You all earned a week off of rowing!

Friday, January 22, 2016

Saturday, January 23, 2016

Team WOD:  18 Minute AMRAP

                      6 Burpees
                      9 Deadlifts (185/125)
                      12 Wall Balls (20/14)

                      *partners alternate movements. Partner 1 does burpees, Partner 2 does Deadlifts etc..

Best of luck to all five our teams competing in the Rowathon tomorrow! This is a great event to support a very important cause. The Silent Warrior Scholarship Fund provides scholarships to the children of our fallen soldiers. The rowers will be getting started at 10am tomorrow at Plano High School. Please come cheer them on.

Thursday, January 21, 2016

Friday, January 22, 2016

Strength:  Power Snatch, 1-1-1-1-1 work up to heavy single

WOD:  20 Minute AMRAP

            12 Power Snatch (65/45)
            10 Push Ups

Finisher:  50 Superman or GHD Extensions

Congrats to the Lurong crew for KILLING the benchmark workout! Everyone really pushed themselves out of their comfort zone and impressed me! The cheering reminded me a lot of Friday Night Lights! Great Job!

Wednesday, January 20, 2016

Thursday, January 21, 2015

Strength:  10 Minute EMOM, alternating

               Chin Ups, Max Effort
               Ring Dips, Max Effort

WOD:  12 Minute AMRAP

            30 Push Press (65/45)
            30 Wall Balls (20/14)

The 7pm class made a toast to Dana hitting a HUGE PR on her clean and jerk. I love the way this group (big or small) celebrates each others successes. They really prove exactly why CrossFit is special. This group keeps each other accountable and are constantly motivating. Their energy is infectious and always makes me smile. Congrats Dana I am so happy you are starting to see just how strong you are!

Tuesday, January 19, 2016

Wednesday, January 20, 2016

Strength:  Clean and Jerk, 3-3-3-3-3
               work up to heavy set

WOD:  For Time

            20 Burpee Box Jumps (24/20)
            15 Clean and Jerks (115/75)
            15 Burpee Box Jumps
            10 Clean and Jerks (135/95)
            10 Burpee Box Jumps
            5 Clean and Jerks (155/115)

Finisher:  Shoulder Mobility

It was great to see everyone really focus all their energy on maxing today. The board was absolutely full of PRs!

Vicky has been stepping it up big time lately. From heavy lifts to perfect push ups she is progressing rapidly. Keep it up, Vicky! I love watching you surprise yourself.

Monday, January 18, 2016

Tuesday, January 19, 2016

Warm Up:  6 Minute AMRAP

                  10 Thrusters (45/35)
                  15 KBs, Russian (53/35)
                  20 AbMat Sit Ups


                 Hip Mobility

Strength/WOD:  Back or Front Squat, Find 1 or 3 Rep Max

                          1x8 @ 50%
                          1x5 @ 60%
                          1x3 @ 70%
                          1x1 @ 80%
                          1x1 @ 90%
                          1x1 @ 100+%

Finisher:  Annie


              Double Unders
              AbMat Sit Ups

Tomorrow we are going to do things a little different. The majority of the class time will be spent finding a max squat. Take your time between sets and really give each lift 100%. This is a day to see just how much strength you have gained over the past few months.

Sunday, January 17, 2016

Monday, January 17, 2016

Skill:  Handstand Push Ups (strict, kipping, scaling options)

WOD: Bradshaw

            10 Rounds for Time

            3 Handstand Push Ups
            6 Deadlift (225/155)
            12 Pull Ups
            24 Double Unders

Finisher: None

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Khevl, Afghanistan on June 25th, 2009 from wounds suffered when insurgents detonated a roadside bomb near his vehicle.  He is survived by his parents, Paul and Mary, ad brother Robert.

Saturday, January 16, 2016

Saturday, January 16, 2015

Team WOD:  For Time With a Partner

                     60 Push Press (95/65)
                     60 Double Unders (180 Singles)
                     60 Russian KBs
                     60 Goblet Squats

                     *EMOM partners do 2 burpees. One KB per team, you pick weight.

Thursday, January 14, 2016

Friday, January 15, 2015

Strength/Skill:  Turkish Get Up Review
                       5x2 each arm, AHAP

WOD:  7 Rounds For Time

            10 Wall Balls (20/14)
            10 Pull Ups

Finisher:  Shoulder Mobility

Reminder, tomorrow is Ladies Night! We will be getting things started with a fun WOD at 7pm. The drinks will be poured shortly after we finish. Please bring whatever you are drinking and some sort of dish to pass. It is going to be a great night. I hope to see you all there!

Wednesday, January 13, 2016

Thursday, January 14, 2015

Strength:  Power Cleans 2-2-2-2-2, Work up to AHAP

WOD:  For Time

            21 Power Cleans (135/95)
            42 AbMat Sit Ups
            15 Power Cleans (135/95)
            30 AbMat Sit Ups
            9 Power Cleans (135/95)
            18 AbMat Sit Ups

Finisher:  Max Plank Hold

All, we have quite a few athletes competing in the Cold Steel Classic at CFO in a few weeks. The WODs have started to be released so you will see athletes doing different things during class times. That being said for those participating in this and the upcoming Rowathon please be respectful to the classes going on. They have first call on any equipment needs. These are both great events and I can not wait to watch our athletes step it up!

Tuesday, January 12, 2016

Wednesday, January 13, 2015

Strength:  3x10 KB Sumo Deadlift High Pull, AHAP

WOD:  5 Minute AMRAP

            10 Russian KBs (70/53)
            10 Deadlift (155/115)

            -rest 3 minutes-

           5 Minute AMRAP

          10 Burpees
          30 Double Unders

Finisher:  50 Superman or GHD

There are way to many PRs to name tonight. Great job! You have all worked so hard and those maxes made some big jumps.

Congrats to Anne, Ernesto and Alysia on their first WOD today! Welcome to the CFSG family.

Monday, January 11, 2016

Tuesday, January 12, 2015

Strength:  Bench Press, 1RM

WOD:  5 Rounds For Time

            30 Barbell Skiers
            10 Push Ups- Hand Release
            5 Strict Ring Dips

Finisher:  3x15 Banded Press Downs

Tomorrow we will find the first of the barbell club maxes. You all have put in a lot of work over the past four months and it is time to see how much strength you have gained. Have fun!!

Sunday, January 10, 2016

Monday, January 11, 2016

Strength:  5x3 Front Squats, 3 Second Pause in the Hole
               Increasing Weight

WOD:  8 Minute  AMRAP

            10 Box Jumps (24/20)
            20 Overhead Walking Lunge Steps (35/25)

Finisher:  3 x 60 Second Wall Sit

C. Jessica and the CrossFit kids had a blast today with the parachute. If you have kids ages 4 and up the kids classes are a great way to get them active. C. Jessica is fantastic at showing how exercise is fun. The kids are learning all sorts of cool skills from rope climbs to handstands. The classes are offered on Sunday mornings. Email any questions to

Friday, January 8, 2016

Saturday, January 9, 2016

Team WOD!!!

25 Minute AMRAP with a Partner

20 Overhead Squats or Front Squats (95/65)
20 Chest-to-Bar Pull Ups
20 Hang Power Cleans (95/65)
20 Partner Wall Ball Sit-Ups (20/14)

Must switch with Partner every 10 reps.  Wall Ball Sit Ups are alternating.

Today (Friday)  the Coaches and Athletes  at CFSG want to wish Joe C. a huge Happy 50th Birthday! Joe, the changes we have seen in you are amazing.  Every day you are getting stronger, and your determination to tackle your weaknesses, along with all the different skills CrossFit has to offer, is a true inspiration.  Age is only a number, and you certainly prove that to be true!  

Thursday, January 7, 2016

Friday, January 8, 2016

Strength/Skill:  Snatch Review, Work up to WOD weight

WOD:  21-18-15-12-9

            Power Snatch (115/85)
            Wall Balls (20/14)
            Knees to Elbows

Finisher:  Shoulder Mobility

The 5pm class had a lot of "fun" adding Roxanne to their warm up tonight. Great Job, everyone! Please make sure to read the latest newsletter that was posted earlier today.

CFSG Newsletter!!!

Ladies' Night/Guys' Night


We think it's been WAY too long since we had a WOD & Wine Night for the ladies, don't you agree?! So, let's do it!

Date: Friday, January 15th
Time: 7:00 PM
Place: At the Box

The plan is to do some sort of WOD in teams.  This will definitely be a workout but we will make it fun and not at all intimidating.  The goal is to get all of our newer people and seasoned athletes together to get to know each other.  Afterward we plan to open up the wine and ask some "Get to Know Your Coaches" trivia questions.  If you have anything specific you'd like to know about us, feel free to send your questions to me, Meg or Jessica.  Nothing is off limits, although we are making no promises to answer all of them!


We didn't want to leave you out!

Date: Friday, January 29th
Time: 7:00 PM
Place: At the Box

I'm not in charge of this one, so feel free to hit up Craig or Joe.  I think the plan is to do some sort of Hero WOD either solo or with a team.  I'm sure some sort of alcohol will be involved (afterward, of course), and you guys can do whatever it is that guys do.

Note that the official 7 PM classes will be cancelled those days, and members of the opposite sex are NOT permitted in the building.  Not that you'd want to....

Keep your eyes open for more information on the athletes page.

Are you ready for the CrossFit Open?!

It 's hard to believe it, but the Open officially gets kicked off on Thursday, February 25th with the announcement of Open WOD 16.1.  Doesn't it seem like just yesterday that we were holding our Friday Night Lights events?  With the Rowathon and Cold Steel Classic Competition fast approaching, it's easy to lose sight of the Open, but it is only 7 weeks away.

For those of you planning to officially sign up for the open, registration begins on Thursday, January 14th.

For anyone unfamiliar with the Open, please see the link below, ask any of your coaches or fellow athletes, and watch for further announcements.

2016 CrossFit Games Schedule

Beyond The Whiteboard

One of OUR goals as a Coaching team in 2016 is to help all of you track YOUR goals.  I am going to get a survey out to all of you soon but, in the meantime, we want to provide all interested athletes with a tracking tool.  It's so important to log your workouts, and your max lifts etc.  Beyond The Whiteboard is an app that that not only helps you to do this, but also guides you to understand your strengths and weaknesses.

A number of our coaches and athletes have been testing it out for a month or two, and we love the information it provides.  I am excited to get it out to all of you to start using as well.  As everybody logs their results, and the data starts to accumulate, we as coaches will be able to help all of you identify what areas you should be focusing on.

As always, keep your eyes open for a post on the athletes page.  I will also put a sign up list by the whiteboard.

Wednesday, January 6, 2016

Thursday, January 7, 2015

Strength:  3x10 Good Mornings (choose your weight)

WOD:  15 Minute AMRAP

            10 KB's, American (70/53)
            10 Box Jumps (24/20)
            10 Ring Dips

Finisher:  Tabata AbMat Sit Ups

The energy at the box was incredible all day. The classes were packed and everyone was clapping and cheering for each other. There were a ton of PR's in both WODS. Congratulations to everyone!

A huge thank you to C. Joel for making a special appearance tonight. It was great to have him back for a visit.

Tuesday, January 5, 2016

Wednesday, January 6, 2015

Strength:  8 Minute EMOM, 2 Power Cleans + 1 Jerk (choose weight)

WOD:  Open WOD 15.1/15.1A

            9 Minute AMRAP
           15 Toes to Bar
           10 Deadlift (115/75)
           5 Snatches (115/75)


          1 Rep Max Clean and Jerk
          *6 minute time cap

With the Open fast approaching it is time to retest a WOD from last year. This WOD provided a lot of PR's last year and I'd bet we see the same tomorrow. Find your old score and come in ready to crush it. You all have gained so much strength this past year. I can't wait to see the numbers put up tomorrow!

Monday, January 4, 2016

Tuesday, January 5, 2016

Strength:  Front Squat, 3-3-3-3-3 (work up to heavy)

WOD:  For Time

           Overhead Squats (95/65)

Finisher:  Couch Stretch, 90 Seconds each leg

Everyone did great today with "Baseline". Keep track of your time and make some goals off it. This WOD will be redone at some point. Maybe next time you'll be using a smaller band or no band, the push ups might be RX or maybe you can go even faster. It was awesome to have a packed house today. If you did miss this one try and make it up this week.

I want to give a special shout out to Heather. This girl is at the box at 5am most days working her butt off before most of us rise. She has been getting so strong. She is constantly trying to improve her form and making sure she is always hitting the standard. Her time or score is always secondary to her overall personal growth. She checks any ego at the door and puts the work into becoming the best athlete she can be. Heather, you are so much fun to coach. I see huge things in 2016 for you. Keep it up!

Sunday, January 3, 2016

Monday, January 4, 2015

Skill:  Proper Rowing Technique

WOD:  "Baseline"

            500 Meter Row
            40 Air Squats
            30 AbMat Sit Ups
            20 Push Ups
            10 Pull Ups

Finisher: 3 Rounds, 1 Minute each (max effort)

             Strict HSPU's (kipping, wall holds or DB Press for sub)
             Plank Hold
             Ring Rows

With the start of the new year we will have a lot of new faces around the box. Please always introduce yourselves to new athletes and offer any help that may be needed. We were all new at some point and can remember how nervous we may have been.

Friday, January 1, 2016

Saturday, January 2, 2015

Team WOD:  3 Rounds For Time with a Partner

                     50 Partner Alternating Wall Balls (20/14)
                     40 Push Press (95/65)
                     30 Box Jump Up and Overs (24/20)
                     20 Sumo Deadlift High Pulls (95/65)

Happy New Year! The past two weeks have been busy for all of us. I hope everyone was able to enjoy the time with family and friends. We will be making a post soon about goals so start thinking about the incredible things you want to accomplish in 2016. We are all so proud of the growth each athlete made this past year. You all continue to blow us away with your strength, determination and work ethic. Have a great weekend!