Sunday, July 31, 2016

Monday, August 1, 2016

Strength:  Overhead Squat 3x5 (increasing to heavy)

WOD:  "Nancy"

              5 Rounds

              400 M Run
              15 Overhead Squats (95/65)

Finisher:  100 AbMat Sit Ups


Thank you so much to everyone who sacrificed a portion of their weekend to help out at the Corn Boil. It was a complete success and we really appreciate everyone helping to represent the box! An extra thank you to Karen and Larry for putting together an incredible breakfast. You both spoiled us!

Friday, July 29, 2016

Saturday, July 30, 2016

Reminder there will not be a Team WOD Saturday! See everyone bright and early for the Corn Boil 5k. Even if you aren't running please join us for breakfast after the race at the box.


Thursday, July 28, 2016

Friday, July 29, 2016

Strength:  12 Minute EMOM, Alternating

                 10 T2B
                 5-10 HSPU's
        
                *alter reps to complete all rounds

WOD:  3 Rounds

            400 M Run
            21 Burpees

Finisher:  Shoulder Mobility


It's that time of year!!! Here is your challenge:

1) Wear any CFSG gear when you go to the Corn Boil.

2) Post a pic on FB, preferably on your personal page tagging (checking in at) CrossFit Sugar Grove. The athletes page will also be accepted.

3) You can post 1 pic each day Thursday-Sunday, each of which gets you one entry.

At the end there will be two prizes!

The 1st will be a random drawing out of the "entries" (posted pics in your gear).

The 2nd will be for the most interesting picture posted! Who can forget the famous goat pic that won last year?!

Prizes will be dependent on winner, but I'm thinking the new Rogue "Wise Crack" Ab Mat, custom RX Jump Rope, Wrist Wraps etc.

Remember, you can have one entry per day. Let's see how creative you can be!

Wednesday, July 27, 2016

Thursday, July 28, 2016

Strength:  10 Minute EMOM
                 2 Clusters (Heavy)

WOD:  For Time

            20 Front Squats (135/95)
            30 Box Jumps (24/20)
            40 KB's, AM (53/35)
            50 Wall Balls (20/14)

Finisher:  50 Back Extensions


The 5/6am classes are going to help C. Kelsey kick off her wedding weekend with a little celebration. Set your alarms early and come toast the beautiful bride to be. There will be boas, tiaras and I have even heard a rumor of old bridesmaids dresses being worn. Congrats C. Kelsey! We are all so happy for you and Pat.

Tuesday, July 26, 2016

Wednesday, July 27, 2016

Strength:  Strict Press

                 3 @ 65% 1RM
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  12 Minute AMRAP

             5 Rds

             50 Double Unders
             10 Shoulder to Overhead (95/65)

             * After 5th round do an AMRAP of Muscle Up's (scale 3 strict pull ups + 3 ring dips = 1 rep)

Finisher:  2x25 Russian Twists with KB


The early classes have had the pleasure of watching this young woman grow into an incredible athlete this summer. She walked in late last summer with crazy speed and has worked hard this year to gain strength. Today she tried chest to bar pull ups for the first time and with in a few attempts was knocking them out! I know with her determination she will achieve absolutely everything she sets her mind to. Great job, Ivy!!

Monday, July 25, 2016

Tuesday, July 26, 2016

Strength:  Back Squat

                 3 @ 65% 1RM
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  21-15-9

             Hang Squat Clean (115/75)
             C2B

Finisher:  25 Chin Ups


Thank you, Melanie for bringing us the idea of Monday's tribute WOD. Everyone really gave this one 100% effort! Even with the heat the classes were packed to perform this one. Great job, guys!

Sunday, July 24, 2016

Monday July 25, 2016

WOD:  Orlando 49 Tribute WOD

             For Time (solo or with a partner)

             49 Calorie Row
             49 AbMat Sit Ups
             49 Box Jumps (24/20)
             49 KB's, AM (53/35)
             49 Burpees
             49 Walking Lunge Steps
             49 Push Ups
             49 DU's
             49 Wall Balls (20/14)
             49 Ring Rows
             49 Air Squats
             490 M Run (partners, do this together)



This workout is dedicated to the 49 lives that were lost on 6/12/2016 in Orlando, FL. Our thoughts go out to the lives that were lost, their friends and their families.

Friday, July 22, 2016

Saturday, July 23, 2016

Team WOD:  20 Minute AMRAP

                       10 Ground to Overhead (95/65)
                       100 M Sprint

                       *Partners alternate rounds. You must complete 5 burpees each round while your partner completes their round.


Best of luck to C. Jess and Lexy who are competing in the Freedom Challenge tomorrow. The competition is in Yorkville and their heat is at 10:30. If you are in the area come cheer these two on! Kill it, girls!

Thursday, July 21, 2016

Friday, July 22, 2016

Strength:  Deadlift
                
                3 @ 65% 1RM
                3 @ 75%
                3+ @ 85%
                AMAP @ 65%

WOD:  4 Rounds

             12 Deadlifts (185/135)
             12 KB's, AM (53/35)
             12 Wall Balls (20/14)

Finisher:  50 Back Extensions


All the challenge participants have been doing great with the extra work we have been throwing at them. This week has not been easy but everyone is killing it! Keep it up, guys!

Wednesday, July 20, 2016

Thursday, July 21, 2016

Strength:  Bench
                 3 @ 65 % 1RM
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  5 Rounds

             5 Strict Chin Ups
             10 Push Ups
             10 Alternating Pistols

             -Then-

             20 Burpees

Finisher:  Shoulder Mobility


Congrats to Jack for RX'ing every single one of today's burpee pull ups! He was incredibly determined and showed a huge amount of physical and mental strength. Great job, Jack!

Tuesday, July 19, 2016

Wednesday, July 20, 2016

Strength:  5x10 Strict Ring Rows

WOD:  5 Rounds

             30 Double Unders
             15 Box Jumps (24/20)
             10 Burpee Pull Ups

Finisher:  250 Meter Row for Time

Everyone had a great time at the waterpark today! We will try and get any outings posted on here and the athlete's page. Everyone is always welcome and it's a great way to meet athletes who might not otherwise cross your path. Thanks Jen for organizing this one!

It is going to be extra hot this week! Always bring a water bottle and stay hydrated. As hard as we try to always have clean towels (you guys sweat a lot..) you might want to bring your own this week.

Monday, July 18, 2016

Tuesday, July 19, 2016

Strength:  Squat Clean 2-2-2-2 (Increasing to Heavy)

WOD:  17 Minute AMRAP

             7 Power Cleans (135/95)
             7 Ring Dips
             14 Barbell Skiers (2 Count)
             400 M Run
             Rest 1 Minute

There is a group headed to Raging Waves tomorrow around 10am. I'm betting we will be there most of the day. Please join us if you're available. No Kids required!!

Sunday, July 17, 2016

Monday, July 18, 2016

Strength:  Every 2 Minutes for 10 Minutes

                Complex (choose load)
                4 Deadlift
                3 Hang Power Cleans
                2 Push Jerks
                1 Front Squat

WOD:  12-9-6

             Thrusters (115/75)
             Bar Muscle Ups (sub c2b)

            -Rest 5 Minutes-

             100 AbMat Sit Ups for Time


Corn Boil 5K!!!

Don't forget that we want to flood the Corn Boil 5K with CrossFit Sugar Grove athletes this year. The run/walk (notice I didn't say race) takes place Saturday, July 30th at 7:30AM. Registration and check-in by 7:00.

For those that haven't registered yet, we must do it the day of the race. The price is $25. I printed a bunch of registration forms and left them on the whiteboard shelf. Grab one and have it ready!
After the run we will head back to have breakfast, Bloody Mary's and mimosas at the box!

Friday, July 15, 2016

Saturday, July 16, 2016

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

                       *partners alternate movements


Michelle is looking for people to play mud volleyball in Maple Park on Sept. 4th. It is sure to be a great time! Let her know if you are interested in playing. No volleyball experience is necessary!

Thursday, July 14, 2016

Friday, July 15, 2016

Strength:  12 Minute EMOM

                 1 Power or Squat Snatch (AHAP)

WOD:  For Time

            60 Double Unders
            15 Power Snatch (115/75)
            50 Double Unders
            12 Power Snatch
            40 Double Unders
            9 Power Snatch
            30 Double Unders
            6 Power Snatch
            20 Double Unders
            3 Power Snatch

Finisher:  Banded Shoulder Mobility


There is a group headed to Two Brother's in Aurora tomorrow to hear The Bare Hambones. The band starts at 9 and everyone is welcome to join!

Wednesday, July 13, 2016

Thursday, July 14, 2016

Strength:  Strict Press

                5 @ 60% 1RM
                5 @ 70%
                5+ @ 75%
                AMAP @ 60%

WOD:  For Time

            10 Strict Press (115/75)
            15 OHS (115/75)
            20 Push Press (115/75)
            25 Front Squats (115/75)
            30 Push Jerks (115/75)
            35 Back Squats (115/75)

Finisher:  25 Chin Ups


Congrats to Jenny H. for pushing the weight and trying the rope today! This lady comes in at 5am and always gives 100%. She is about a million times stronger than she believes and never ceases to amaze me. No matter how tough the WOD is she finishes with a smile on her face. Keep it up, Jenny!

Tuesday, July 12, 2016

Wednesday, July 13, 2016

Skill:  Rope Climbs

WOD:  5 Rounds

            200 M Run
            1 Rope Climb
            10 Deadlifts (225/155)

Finisher:  100 AbMat Sit Ups


Congrats to every single athlete on an incredible effort on today's WOD. Whether it was done solo, team or scaled in multiple ways it was difficult. I loved watching everyone push each other to the limit. There was so much heart put into this one. We really do have a large group of bad asses!

Monday, July 11, 2016

Tuesday, July 12, 2016

WOD:  Eva

            5 Rounds

            800 M Run
            30 KB's, AM (70/53)
            30 Pull Ups

Finisher:  50 Back Extensions


This can be done alone, with a partner or scaled in many ways. Please ask your Coach for a scaling option that works for you. There is a 45 min time cap.

Guys, do not let this WOD scare you! We have a bunch of options available. Sure it will be longer than a usual wod but we need to push our fitness in different ways. I hope to see a full house tomorrow!

Sunday, July 10, 2016

Monday, July 11, 2016

Strength:  Back Squat

                 5 @ 60% 1RM
                 5 @ 70%
                 5+ @ 75%
                 AMAP @ 60%

WOD: 12 Minute AMRAP
           
            5 Curtis P's (95/65)
            10 Box Jumps (24/20)
            15 Ab Mat Sit Ups

Finihser: 50 Push Ups



 I saw this post from an athlete today and loved it so much that I thought I'd share it.

"Moved and spread over 2500 pounds of mulch like a boss today thanks to CrossFit! One year ago I would have been flat on my back after 200 pounds!"  -Teri Gurchiek

Keep it up Teri! You really have become a bad ass!

Friday, July 8, 2016

Saturday, July 9, 2016

Team WOD:  For Time with a Partner

                      100 KB's, AM (53/35)
                      50 Burpees
                      10 Snatches (135/95)
                      30 T2B
                      50 Burpees
                      100 Partner Wall Balls (20/14)

                     *one partner works while the other rests

I have been hearing a lot of people say that team wods make them nervous lately. Saturday is probably my favorite day at the box. There is no RX and everyone is just there to have fun, see new faces and get a great workout in. It is just friends throwing down together. The teams are mixed and you do not need a partner to sign up. If this day has intimidated you it is time to step out of your comfort zone. Join in. I guarantee that you will be happy you did.

Thursday, July 7, 2016

Friday, July 8, 2016

Strength:  Bench

                5 @ 60% 1RM
                5 @ 70%
                5+ @ 75%
                AMAP @ 60%

WOD:  3 Rounds

            400 M Run
            40 Air Squats
            30 AbMat Sit Ups
            20 Push Ups
            10 Burpees

Finisher:  25 Strict Pull Ups


Today's birthday girl is also celebrating her one year CrossFit anniversary tomorrow. Watching this young lady turn into quite the athlete has been incredible. There is nothing I love more as a coach than seeing her discover just how strong and fast she has become. It's been a big year, Sam and I can't wait to see what you do in year two!

Wednesday, July 6, 2016

Thursday, July 7, 2016

Strength:  Squat Clean, 1-1-1-1-1 (work up to heavy)

WOD:  10 Minute AMRAP

             10 Burpee Box Jumps
             10 Squat Cleans (135/95)


It was great to see Patrick L. back at the box tonight. He was killing ring dips and handstands in class. Great job and welcome back!

Tuesday, July 5, 2016

Wednesday, July 6, 2016

Skill:  10 Minute EMOM, Alternating

           Handstand Hold, Max
           Double Unders, Max

WOD:  12 Minute AMRAP

             10 Ring Dips
             14 Single Arm KB Walking Lunge Steps 35/26
             200 M Run
          

Finisher:  2x25 KB Russian Twists


C. Joe will be expanding the Unloaded class to include an evening soon. He is looking to find the best possible day. Please see his post in the Athlete's page.

This is a great class that forces us to put down the barbells and work our fitness level in a different way. This is not exclusive to current members. Grab a friend that may be nervous about starting to get in shape and show them just how fun it can be!

Monday, July 4, 2016

Tuesday, July 5th, 2016

Strength: Deadlift
     5 @ 60% 1RM
     5 @ 70%
     5+ @ 75%
     AMAP @ 60%

WOD: Open 15.1
     9 AMRAP
     15 T2B
     10 DL (115/75)
     5 Snatch (115/75)

Finisher: 3x10 Good Mornings w Barbell


I hope everyone had a great holiday weekend with family and friends! The family heat of today's WOD was a huge success. It is so awesome to see the kids working out side by side with their parents.

Sunday, July 3, 2016

Monday, July 4th, 2016

"Jack"

20 Minute AMRAP:

10 Push Press (115/85)
10 KB Swings, AM (53/35)
10 Box Jumps (24/20)



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Please make sure to check Zen Planner for heat times! There will be a 7AM heat specifically for those that want to WOD with their CrossFit Kids and Teens. Please let C. Rebecca or C. Jess know if you plan to attend that heat. Happy 4th everybody!!!

Friday, July 1, 2016

Saturday, July 2nd, 2016

Team WOD

25  Minute AMRAP

6 Bar Facing Burpees
12 Ground to Overhead (95/65)
18 Double Unders

Our t-shirts, tanks and hats are in! Please use the list on the shelf to make sure you grab the size you ordered, and check it off when you take it. We do not have many extras!