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.