Friday, March 31, 2017

Saturday, April 1st, 2017

For Time with a Partner:

50 Walking Lunge Steps
40 Pull Ups
100 Box Jumps (24/20)
40 Double Unders
50 Ring Dips
40 Knees-to-Elbow
60 Kettle Bell Swings, AM (53/35)
60 Ab Mat Sit Ups
40 DB Hang Squat Cleans (35's/20's)
50 Back Extensions
60 Wall Balls (20/14)
6 Rope Climbs


It was very cool to see entire classes up on the wall today. Great job, everyone!

Thursday, March 30, 2017

Friday, March 31, 2017

Strength:  3 Position Power Clean

                 1-1-1-1-1

                 *work up to heavy

WOD:  8 Rounds

            7 Box Jump Up and Overs (24/20)
            6 Power Cleans (155/105)

            * must jump for RX

Finisher:  Max Handstand Hold


Jeremy was a good sport today and strapped a wall ball to himself to experience a (very) small fraction of what his wife has dealt with over the past nine months. His difficulty getting chalk out of the bucket may be one of my favorite moments. I find it impressive that anyone gets up before 5am to work out multiple times a week but doing so through out an entire pregnancy is a whole new level. Congrats, Ang and Jeremy!

Wednesday, March 29, 2017

Thursday, March 30, 2017

Strength:  Back Squat

                6 x 5 @ 65% 1RM

                *Last Set AMAP

WOD:  For Time

            30 Wall Ball Squat Cleans (20/14)
            30 C2B
            30 Wall Ball Squat Cleans
            30 Ring Dips
            30 Wall Ball Squat Cleans
            30 Push Ups


Now that the Open is over the Endurance class has moved back to Friday at 5:30am and 6:30pm. If you are at all interested or have any questions please talk to C. Meg. This class can benefit everyone and just like regular classes everything can be scaled to fit any fitness level.

Tuesday, March 28, 2017

Wednesday, March 29, 2017

Strength:  10 Minute EMOM

                6 Dumbbell Snatch, Alternating
                6 T2B

WOD:  12 Minute AMRAP

            10 Burpees
            20 KB's, AM (53/35)
            30 AbMat Sit Ups

Finisher:  3 Rounds

                15 Leg Raises
                15 Flutter Kicks (4 ct)
                15 Russian Twists


I know everyone is anxious to hear the final standings of the intermural Open. I promise we will post them ASAP. Thank you for being patient!

Monday, March 27, 2017

Tuesday, March 28, 2017

Strength:  Strict Press

                 6 x 5 @ 65% 1RM

                *Last set AMAP

WOD:  For Time

            5 Rounds of "Cindy"

            5 Pull Ups
            10 Push Ups
            15 Air Squats

            Then

           3 Rounds of "DT"

           12 Deadlift (155/105)
           9 Hang Cleans (155/105)
           6 Push Jerk (155/105)

Finisher:  25 Chin Ups


Congrats to all of the athletes who participated in this year's Open! Everyone really gave each workout 110% and I am sure surprised themselves at least once. I owe a special thank you to all of the team captains for providing a fun experience. You guys went above and beyond over the last five weeks and we all appreciate it!

Sunday, March 26, 2017

Monday, March 27, 2017

Strength:  Hang Squat Snatch

                1-1-1-1-1

                *use the heaviest weight you can for each set

WOD:  6 Rounds

            6 Power Snatch (115/75)
            1 Rope Climb
            6 Lateral BB Burpee

Finisher:  50 Back Extensions


Happy Birthday, C. Rebecca! We appreciate everything you do to make CFSG the incredible box that it is. It's not just a place to workout for all of us, it is a community. We recognize and love you for all the sacrifices you've made to allow us all to better ourselves. I hope you have a great day!

Friday, March 24, 2017

Saturday, March 25, 2017

Team WOD:  25 Minute AMRAP with a Partner

                      8 Pull Ups
                      10 Power Cleans (115/75)
                      12 AbMat Sit Ups

                      *Partner 1 runs/rows 400m while Partner 2 works on AMRAP then switch


Congrats to Kim on digging deep and finishing tonight RX. I think she showed us all what it means to have heart. Great Job!

Thursday, March 23, 2017

Friday, March 24, 2017

WOD:  17.5

             RX

             10 Rounds For Time

             9 Thrusters (95/65)
             35 Double Unders

            Scaled

            10 Rounds For Time

            9 Thrusters (65/45)
            35 Single Unders

            *40 minute time cap


Thrusters!! We knew they were coming and there are a lot of them. Just remember to keep moving and BREATHE! Heats will be up in Zen tonight.

Wednesday, March 22, 2017

Thursday, March 23, 2017

All Classes:  Open Gym


Join us to watch the announcement of the last Open WOD tomorrow at 7pm. Last weeks intermural winners will be posted ASAP.

Tuesday, March 21, 2017

Wednesday, March 22, 2017

Strength:  12 Minute EMOM, Alternating

                15 Push Ups
                Handstand Hold, 30 Seconds

WOD:  For Time

            500M Row
            10 Pull Ups
            30 AbMat Sit Ups
            40 Air Squats
            Rest 2 Minutes
            40/30 Cal AD
            10 Pull Ups
            30 AbMat Sit Ups
            40 Air Squats

Finisher:  Shoulder Raises, 3 x 10

Be sure to get your guesses in for 17.5! Each weeks winner has been entered into a drawing for a pair of OSO collars. Good luck, guys!

Monday, March 20, 2017

Tuesday, March 21, 2017

Strength:  Deadlift

                 6 x 5 @ 65% 1RM

                 Last Set AMAP

WOD:  4 Rounds

             21 OHS (95/65)
             12 Bar Facing Burpees

WOD:  Good Morning, 5 x 5


I am so impressed by how many athletes beat their old score on the Open wod. Congrats, everyone!

Sunday, March 19, 2017

Monday, March 20, 2017

Strength:  Bench Press

                 6 x 5 @ 65% 1RM

                 * Last set AMAP

WOD:  15 Minute AMRAP

             10 KB's, AM (53/35)
             10 Box Jumps (24/20)
             10 Ring Dips

Finisher:  Banded Tricep Extension, 4 x 15


Thanks Michelle C. for the great pictures of the teens! Please make sure to vote for this week's spirit winner. 

Friday, March 17, 2017

Saturday, March 18, 2017

Team WOD:  25 Minute Running Clock (with a partner)

                      Buy In- 500m Row or 35 Cal AD (one partner)

                      -then-

                      AMRAP
                      20 KB's, AM (53/35)
                      20 Burpees
                      20 Pull Ups
                      20 Lunge Steps
                      20 AbMat Sit Ups

                      *During AMRAP the partner who did not do the buy in must complete the row or AD
                      **Break up reps any way. One works while one rests


Congrats to all the teens who took on 17.4 during Friday Night Lights! You guys did great!

Thursday, March 16, 2017

Friday, March 17, 2017

WOD:  17.4

            RX

            Complete as many rounds and reps as possible in 13 minutes of:
            55 deadlifts, 225/155
            55 wall-ball shots, 20/14 (10ft/9ft)
            55-calorie row
            55 handstand push-ups

            Scaled

            Complete as many rounds and reps as possible in 13 minutes of:
            55 deadlifts, 135/95
            55 wall-ball shots, 20/10 (9ft)
            55-calorie row
            55 hand-release push-ups


We have a redo! Find your old scores and make a plan to beat it. The heats will be up in zen this evening. Have fun!

Wednesday, March 15, 2017

Thursday, March 16, 2017

All Classes:  Open Gym




Be sure to get your guess in for 17.4! We will be watching the announcement at the box tomorrow at 7pm.

Tuesday, March 14, 2017

Wednesday, March 15, 2017

Strength:  Push Jerk

                2-2-2-2-2

                *use the heaviest weight you can for each set

WOD:  15-12-9-6

            Power Clean (155/105)
            T2B
            Push Jerk (155/105)
            Box Jumps (24/20)

Finisher:  Crossover Symmetry


Congrats to Alex on her first RX wod with push ups! It might've taken a little gentle pushing from C. Heather but I hope this girl is starting to realize just how strong she is. Great job, Alex!

Monday, March 13, 2017

Tuesday, March 14, 2017

Strength:  Dumbbell Burpee Hang Squat Clean Thruster

                12-9-6-3  (35/20)

                *Rest as needed between sets

WOD:  12 Minute AMRAP

             80 Foot OH Walking Lunge (45/35)
             30 AbMat Sit Ups
             20 Push Ups

Finisher:  Tabata, Double Unders


This Friday (after FNL) Cody will performing at Riverside Pizza and Pub in South Elgin. He is incredible and we can't wait to see him live. Watch the athlete's page for more details.

Sunday, March 12, 2017

Monday, March 13, 2017

Strength:  Thruster

                 2-2-2-2-2, use the heaviest weight you can for each set

WOD:  For Time

            75 Double Unders
            50 Wall Balls (20/14)
            25 Burpees
            50 Wall Balls (20/14)
            75 Double Unders

Finisher:  Ring Dips, 5 x 10


We can't thank Karen and Larry enough for the incredible spread they provided Saturday! They went above and beyond to feed us all. We really appreciate the work you two put into the event. Thanks again!

Friday, March 10, 2017

Saturday, March 11, 2017

WOD:  17.3

             RX

            Prior to 8:00, complete:
            3 rounds of:
            6 chest-to-bar pull-ups
            6 squat snatches, 95/65
            Then, 3 rounds of:
            7 chest-to-bar pull-ups
            5 squat snatches, 135/95
           *Prior to 12:00, complete 3 rounds of:
            8 chest-to-bar pull-ups
            4 squat snatches, 185/135
           *Prior to 16:00, complete 3 rounds of:
            9 chest-to-bar pull-ups
            3 squat snatches, 225/155
           *Prior to 20:00, complete 3 rounds of:
            10 chest-to-bar pull-ups
            2 squat snatches, 245/175
            Prior to 24:00, complete 3 rounds of:
            11 chest-to-bar pull-ups
            1 squat snatch 265/185
           *If all reps are completed, time cap extends by 4 minutes.

            Scaled

            Prior to 8:00, complete:
            3 rounds of:
            6 jumping chin-over-bar pull-ups
            6 squat snatches, 45/35
            Then, 3 rounds of:
            7 jumping chin-over-bar pull-ups
            5 squat snatches, 75/55
            *Prior to 12:00, complete 3 rounds of:
            8 jumping chin-over-bar pull-ups
            4 squat snatches, 95/65
            *Prior to 16:00, complete 3 rounds of:
            9 jumping chin-over-bar pull-ups
            3 squat snatches, 115/75
            *Prior to 20:00, complete 3 rounds of:
            10 jumping chin-over-bar pull-ups
            2 squat snatches, 135/95
             Prior to 24:00, complete 3 rounds of:
            11 jumping chin-over-bar pull-ups
            1 squat snatch, 155/105
            *If all reps are completed, time cap extends by 4 minutes.
            Note: Squat snatches or power snatches with overhead squats permitted.


Whether or not you are doing 17.3 tomorrow please join us for breakfast and bloody Mary's! The food will be out around 8am.

Thursday, March 9, 2017

Friday March 10, 2017

WOD:  17.3

             RX

            Prior to 8:00, complete:
            3 rounds of:
            6 chest-to-bar pull-ups
            6 squat snatches, 95/65
            Then, 3 rounds of:
            7 chest-to-bar pull-ups
            5 squat snatches, 135/95
           *Prior to 12:00, complete 3 rounds of:
            8 chest-to-bar pull-ups
            4 squat snatches, 185/135
           *Prior to 16:00, complete 3 rounds of:
            9 chest-to-bar pull-ups
            3 squat snatches, 225/155
           *Prior to 20:00, complete 3 rounds of:
            10 chest-to-bar pull-ups
            2 squat snatches, 245/175
            Prior to 24:00, complete 3 rounds of:
            11 chest-to-bar pull-ups
            1 squat snatch 265/185
           *If all reps are completed, time cap extends by 4 minutes.

            Scaled

            Prior to 8:00, complete:
            3 rounds of:
            6 jumping chin-over-bar pull-ups
            6 squat snatches, 45/35
            Then, 3 rounds of:
            7 jumping chin-over-bar pull-ups
            5 squat snatches, 75/55
            *Prior to 12:00, complete 3 rounds of:
            8 jumping chin-over-bar pull-ups
            4 squat snatches, 95/65
            *Prior to 16:00, complete 3 rounds of:
            9 jumping chin-over-bar pull-ups
            3 squat snatches, 115/75
            *Prior to 20:00, complete 3 rounds of:
            10 jumping chin-over-bar pull-ups
            2 squat snatches, 135/95
             Prior to 24:00, complete 3 rounds of:
            11 jumping chin-over-bar pull-ups
            1 squat snatch, 155/105
            *If all reps are completed, time cap extends by 4 minutes.
            Note: Squat snatches or power snatches with overhead squats permitted.


The heats for Saturday will be up in Zen tomorrow. If you can please try and make it!

Wednesday, March 8, 2017

Thursday, March 9, 2017

All Classes:  Open Gym


Join us at the box to watch the announcement of 17.3 tomorrow. Reminder, we will be running heats Saturday morning this week!

Tuesday, March 7, 2017

Wednesday, March 8, 2017

Strength:  10 Minute EMOM

                 2 Power Cleans (pick load)
                 10 T2B

WOD:  For Time

            50 Double Unders

            -then-

            10 Clean and Jerks (135/95)
            15 Burpees
            10 Clean and Jerks (135/95)
            15 Burpees
            10 Clean and Jerks (135/95)
          
            -then-

            50 Double Unders

Finisher:  Weighted Chin Ups, 5 x 5


17.2 brought this chick her first pull up! Congrats Super K!

Monday, March 6, 2017

Tuesday, March 7, 2017

Strength:  Deadlift

                 1 x 3 @ 55%
                 1 x 3 @ 65%
                 3 x 8 @ 70%

                 *Last set AMAP

WOD:  12 Minute AMRAP

             1 Curtis P (95/65)
             10 KB's, AM (53/35)
             10 Pistols, Alternating

Finisher:  Back Extensions, 3 x 15

17.2 showed some really impressive efforts! Karen and Larry even made sure to get the (intermural) WOD in while on vacation in Jamaica. They used what they had available and helped their team earn points. Great job, guys! You both earned a few drinks on the beach. Enjoy!

Sunday, March 5, 2017

Monday, March 6, 2017

Strength:  Strict Press

                 1 x 3 @ 55%
                 1 x 3 @ 65%
                 3 x 8 @ 70%

                 *Last set AMAP

WOD:  For Time

            50 AbMat Sit Ups
            15 HSPU
            40 AbMat Sit Ups
            12 HSPU
            30 AbMat Sit Ups
            9 HSPU
            20 AbMat Sit Ups
            6 HSPU
            10 AbMat Sit Ups
            3 HSPU

Finisher:  Push Ups, Tabata


Our Athlete of the Month is celebrating a very special birthday tomorrow! We hope you have a great day, Lisa!

Friday, March 3, 2017

Saturday, March 4, 2017

Team WOD:  It's a Surprise... (again)



Andrew started CrossFit just a few months ago and I know the idea of signing up for the Open was a tad daunting. With a little pressure he decided to join in on the fun and has impressed everyone. His determination really showed tonight as he fought for every rep. He absolutely gave this wod 100% and I could not be more proud. Great job, Andrew!

Thursday, March 2, 2017

Friday, March 3, 2017

WOD:  CrossFit Open 17.2

             RX

             Complete as many rounds and reps as possible in 12 minutes of:
             2 rounds of:
             50-ft. weighted walking lunge (50/35)
             16 toes-to-bars
             8 power cleans (50/35)
             Then, 2 rounds of:
             50-ft. weighted walking lunge
             16 bar muscle-ups
             8 power cleans
             Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

            Scaled

             Complete as many rounds and reps as possible in 12 minutes of:
             2 rounds of:
             50-ft. weighted walking lunge (35/20)
             16 hanging knee-raises
             8 power cleans (35/20)
             Then, 2 rounds of:
             50-ft. weighted walking lunge
             16 chin-over-bar pull-ups
             8 power cleans
             Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.


The Friday Night Light's heats will be up shortly. Please watch for a post from C. Rebecca in the athlete's page regarding standards. Have fun, guys!

Wednesday, March 1, 2017

Thursday, March 2, 2017

All Classes:  Open Gym



Our in house Lurong winner has also won first place in her division for the nationwide challenge!  Out of over 300 participants she had the highest points. Her dedication over the last five weeks has really paid off. Congrats Lori! We are all so proud of you!