Friday, June 30, 2017

Saturday, July 1, 2017

Team WOD:  For Time with a Partner

800 M Run (together)
100 Box Jump Up and Overs (24/20)
50 Power Snatch (95/65)
50 Burpees  over your Partner (holding plank on forearms)
50 Partner Sit ups (20/14)
50 Hang Power Cleans (95/65)
800 M Run (together)

Congrats to everyone on the June PR board! Great Job!

Thursday, June 29, 2017

Friday, June 30, 2017

Strength:  Overhead Squat, 5-5-5-5-5

WOD:  5 Minute AMRAP

10 OHS (95/65)
30 Double Unders

Rest 3 Minutes

5 Minute AMRAP

10 OHS (95/65)
30 Double Unders

Finisher:  Crossover Symmetry

This picture perfectly captures how Brittany felt about todays WOD. I am very proud of this young lady for finishing it out no matter how much she wanted to quit. Great job!

Wednesday, June 28, 2017

Thursday, June 29, 2017

Strength:  12 Minute EMOM,  Alternating

Tire Sledgehammers, 45 Seconds
Strict Ring Dips, 45 Seconds
AbMat Sit Ups, 45 Seconds

WOD:  20 Minute EMOM, Alternating

200 M Run
5 Strict Pull Ups

Congrats to Linnea who is starting to knock out a lot of RX push ups. She started CFSG a few months ago and very quickly became a regular at the 8:30 class. She finished the last Lurong challenge high on the points scale and accomplished a lot of her goals. I am constantly impressed by the amount of work she is putting in. Keep it up!

Tuesday, June 27, 2017

Wednesday, June 28, 2017

Strength:  Deadlift, 5 x 3 @ 80% 1RM

WOD:  4 Rounds

20 Deadlift, 155/105
15 Push Ups
10 Burpee Box Jump Overs (24/20)

Finisher:  Tabata, Alternating

Hollow Hold
Superman Hold

Congrats to Amy S. and her new husband Bryan! Amy, you made a beautiful bride but now hurry back to the box. We miss you!

Monday, June 26, 2017

Tuesday, June 27, 2017

Skill:  Bar Muscle Up

Strength:  Power Snatch, 3 x 10 @ 50%

WOD:  CrossFit Open 16.3

7 Minute AMRAP

10 Power Snatch (75/55)
3 Bar MU

Finisher:  Weighted Chin Ups, 5 x 5

Kaleigh is one of our newest athletes and didn't hesitate to tackle today's "intense" WOD. She will be floating between the early bird and evening classes. Please make sure to introduce yourselves!

Sunday, June 25, 2017

Monday, June 26, 2017

WOD:  For Time

1 Mile Run
-rest 3 minutes-
100 Back Squats (95/65)
-rest 3 minutes-
800 M Farmers Walk (50/35)

*dumbbell in each hand

Finisher:  Foam Roll

Laura will be offering an introductory yoga class Sunday, July 2nd at 7am. Please sign up at the box!

Thursday, June 22, 2017

Friday, June 23, 2017

Skill/Strength: Clean & Jerk Review, Work up to WOD weight

7 Rounds For Time
5 Toes to Bar
10 Push Ups
5 Clean and Jerks (165/105)
5 Toes to Bar
10 Push Ups
5 Clean and Jerks
1 Minute Rest

Finisher: 100 Ab Mat Sit Ups for Time

The Lurong results are in and the winner is...... Mark S! He lost 20lbs and stayed very dedicated to his diet. His physical results are obvious but so are the mental changes he has made. He stuck to his plan to WOD regularly and is doing more and more each time. He really inspired the entire group. Congrats, Mark!

Wednesday, June 21, 2017

Thursday, June 22, 2017

Strength:  12 Minute EMOM, Alternating

Chin Ups, 30 Seconds
Strict Ring Dips, 30 Seconds
Handstand Hold, 30 Seconds

WOD:  Every Two Minutes for 20 Minutes

200 M Run
15 Wall Balls (20/14)

Chris D. is now down 30lbs in the less than 6 months since he joined CFSG. This guy came in on a mission and is flying through all the goals he had set for himself. His enthusiasm is contagious and his determination has been a great addition in the early bird classes. Keep it up!

Tuesday, June 20, 2017

Wednesday, June 21, 2017

Strength:  Back Squat, 5 x 5 @ 70 1RM

WOD:  AMreps 7 Minutes

Front Squats (135/95)

*EMOM 5 Pull Ups. Score is total front squats

Finisher:  Wall Sit: Max Hold

Thank you so much to everyone who voted in the online contest. Your kind words were appreciated!

Monday, June 19, 2017

Tuesday, June 20, 2017

Strength:  Push Press, 5 x 5 @ 70% 1RM

WOD:  15 Minute AMRAP

15 Push Jerk (95/65)
15 T2B
30 Double Unders

Finisher:  Crossover Symmetry

There is one day left in the Glancer Magazine "Fitness Influencers to Know" contest. Please make sure to like C. Rebecca's picture and let everyone know why we appreciate her so much!

Sunday, June 18, 2017

Monday, June 19, 2017

Strength:  Deadlift, 5 x 5 @ 70% 1RM

WOD:  5 Rounds

20 KB's, AM (53/35)
10 Burpee Box Jump Overs (24/20)

Finisher:  50 Back Extensions

Happy Father's Day! I hope all the Dad's were able to spend the weekend relaxing with their families.

Friday, June 16, 2017

Saturday, June 17, 2017

Team WOD:  25 Minute AMRAP with a Partner

Buy In - 800M Run Together


20 Front Squats (95/65)
20 Lateral Bar Hop Burpees
20 T2B

Congrats to everyone on a very challenging wod today! It has been a hard week and you all really stepped it up!

Thursday, June 15, 2017

Friday, June 16, 2017

Strength:  Bench Press

5 x 5 @ 70% 1RM

WOD:  G.I. Jane

For Time

100 Burpee Pull Ups

Finisher:  Crossover Symmetry

It takes a serious amount of mental strength to tackle a WOD like today's solo. Nicely done, Laura! Very impressed!

Wednesday, June 14, 2017

Thursday, June 15, 2017

WOD:  7 Rounds

10 Hang Power Cleans (95/65)
10 Front Rack Lunges (95/65)
10 Push Press (95/65)
10 Back Rack Lunges (95/65)

Finisher:  Back Extension, 3 x 15

Congrats to Angie on a big PR on snatch today! I love that she had no idea that she had easily hit a weight that had been alluding her for awhile. It was proof that sometimes our minds can stop us from doing what our bodies are perfectly capable of. Great job!

Tuesday, June 13, 2017

Wednesday, June 14, 2017

Strength:  Snatch, 2-2-2-2-2

WOD:  5 Rounds


35 Double Unders
10 Dumbbell Snatch (53/35)

*Rest 3 Minutes between Rounds. Restart  the AMRAP for each Round

 The Lurong athletes are heading into the final days of the challenge. As a team they are sitting in 7th place! This group has been very dedicated and I can't wait to see their final numbers. Be sure to congratulate them at the box!

Monday, June 12, 2017

Tuesday, June 13, 2017

WOD:  "Kelly"

5 Rounds

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Finisher:  3 Rounds
30 Second Hollow Hold
15 Russian Twists
45 Second Plank Hold

It looks like this heat will be sticking around all week. Please make sure you are drinking enough water during the day and after your workout. We will try our best to have towels available but it's not a bad idea to bring your own.

Sunday, June 11, 2017

Monday, June 12, 2017

WOD:  CrossFit Total II

             Clean, 1 Rep
             Bench Press, 1 Rep
             Overhead Squat, 1 Rep

             *Clean is power or squat

Congrats to all of our athletes who ran the Spartan Race this weekend. You guys did great!

Friday, June 9, 2017

Saturday, June 10, 2017

Team WOD!

Partner A must complete a full round of both movements before Partner B can begin the next round.

25 Min AMRAP

10 Rounds (5 ea/partner)
8 Wall Balls
4 Power Cleans (135/95)

10 Rounds
8 Burpees
4 Thrusters (same weight as above)

10 Rounds
8 Knees to Elbow
4 Squat Cleans (same weight as above)

Best of luck to Mark at the Batavia Triathlon this weekend. This is another step towards his larger goal of completing the Chicago Tri later this summer. We know you will crush it, Mark!

Thursday, June 8, 2017

Friday, June 9, 2017

Strength: Thruster 3-3-3-3-3 (Work up to Heavy)

WOD: FGB Style

           3 Rounds for Reps, 1 Minute Stations:
            Thrusters (95/65)
            Box Jumps (24/20)
            Rest 1 Minute

Finisher: Shoulder Mobility with Bands/Crossover Symmetry

Kay is now down 30lbs and decided to celebrate by taking almost a full minute off her mile time! This lady works so hard and has never made excuses. I couldn't be happier for her success and know there are even better things in store for her. Congrats!!

Wednesday, June 7, 2017

Thursday, June 8, 2017

WOD #1: 1 Mile Time Trial

WOD #2: Tabata

                 Strict Chin Ups
                 Kettle Bell Swings, AM (53/35)
                 Ab Mat Sit Ups

Finisher: 50 Push Ups

A few of our coaches tackling Elizabeth...

Wednesday, June 7, 2017

Strength: Power Clean 5x5 (work up to heavy)

WOD: Elizabeth

            Cleans (135/95)
            Ring Dips

Finisher: 5x5 Strict Pull Ups (weighted if possible)

So this happened on Monday! Congrats to Matt on getting his first bar muscle up! We've seen a lot of athletes consistently working on different skills. Keep at it everybody. If you put in the work, eventually it WILL pay off!

Monday, June 5, 2017

Tuesday, June 6, 2017

Skills:  Rope Climbs

WOD: 15 Minute AMRAP

             10 Box Jumps (24/20)
             10 Wall Balls (20/14), (10ft/10ft)
             1 Rope Climb
             Run, 200 Meters

Finisher: Tabata - Hollow Holds

Congrats to Cara who got married this weekend! She did manage to watch a few of the Regional events during the festivities. You can take the girl away from CrossFit, but...

Sunday, June 4, 2017

Monday, June 5, 2017

Strength:  Stiff Legged Deadlift

                5 x 10 @ 55% 1RM, last set AMAP

WOD:  12 Minute AMRAP

            1 Deadlift (225/155)
            1 HSPU
            2 Deadlift
            2 HSPU
            3 Deadlift
            3 HSPU
            4 Deadlift
            4 HSPU

            *continue adding 1 rep each round

Congrats to Lexy and C. Jess on taking 1st place this past weekend. Nicely done, ladies.

Friday, June 2, 2017

Saturday, June 3, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       1 Mile Run, Partners Alternate 200's

                       In Remaining Time

                       6 Clean and Jerks (135/95)
                       12 Box Jumps (24/20)
                       18 KB's, AM (53/35)

                       *Split reps any way

The 5am guys took their fitness to the bike path today for an early morning ride. They plan to do this more over the summer. Watch the athlete's page for details. I hear the breakfast after is delicious!

Best of luck to C. Jess and Lexy at their comp tomorrow! You can follow their progress at

Thursday, June 1, 2017

Friday, June 2, 2017

Strength:  Front Squat


WOD:   10 Minute AMRAP

              40 Double Unders
              3 Squat Clean and Jerks (185/135)

Be sure to wish C. Craig a very happy birthday tomorrow! I know I speak for everyone in saying that his support, encouragement and light hearted personality is essential to our community. Enjoy your day, Craig!