Monday, July 31, 2017

Tuesday, August 1, 2017

Strength:  10 Minute EMOM

3 Power Cleans, AHAP

WOD:  21-15-9

Power Clean (135/95)
Box Jump Over (24/20)

Finisher:  Superman 5 x 10


Congrats to Mehwish and Jon on the news of their expanding family. We are so happy for you both!

Sunday, July 30, 2017

Monday, July 31, 2017

Strength:  Bench Press

1 x 5 @ 75% 1RM
1 x 3 @ 85%
1 x 2 @ 95%

WOD:  For Time

800M Run
20 T2B
20 HSPU
400M Run
30 K2E
30 Ring Dips
200M Run
40 AbMat Sit Ups
40 Push Ups

Finisher:  Plank Hold 3 x 60 Seconds


Thank you to Melody for hosting the pool party! Everyone had the best time!

Friday, July 28, 2017

Saturday, July 29, 2017

Team WOD:  For Time with a Partner

100 Wall Balls (20/14)
100 KB's, AM (53/35)
100 AbMat Sit Ups
50 Thrusters (95/65)
50 Pull Ups
50 Box Jumps (24/20)
6 Rope Climbs (to be completed at any point during wod)
1 Mile Run


Rope Climbs! Be sure to bring long socks!

Thursday, July 27, 2017

Friday, July 28, 2017

Strength:  12 Minute EMOM, alternating

10 Push Ups
10 Chin Ups (20/10)
10 Strict Ring Dips

WOD:  4 Rounds

20 Dumbbell Thrusters (50/35)
15 Burpee Box Jump Overs (24/20)
100M Run
Rest 1 Minute


Ladies, don't forget about the pool party this Saturday afternoon! Please RSVP to the event page so we can get a head count. I can't wait to see everyone there!

Wednesday, July 26, 2017

Thursday, July 27, 2017

Strength:  Front Squat, 3-3-3-3-3, 3 second pause at the bottom

WOD:  13 Minute AMRAP

16 Sumo Deadlift High Pulls (53/35)
24 AbMat Sit Ups
8 Front Rack Lunges (135/95)

Finisher:  Wall Sit, 3 x 60 seconds


Congratulations to our newest foundations graduates, Ilsa, Luke and Jesus! They will all probably be frequenting the early morning  classes. Welcome to the family, guys!

Tuesday, July 25, 2017

Wednesday, July 26, 2017

Strength:  12 Minute EMOM

1 Power Snatch + 1 Squat Snatch

WOD:  "Randy"

For Time

75  Power Snatch (75/55)

Finisher:  8 Minute AMRAP

10 Tuck Ups
10 Barbell Rollouts
10 Windshield Wipers (45/35)


I am not sure everyone has had a chance to meet one of our newest athletes, Nick. He isn't new to CrossFit but is returning to the area. Nick made easy work of today's wod after some VERY heavy deadlifts. Be sure to introduce yourselves and make him feel welcome!

Monday, July 24, 2017

Tuesday, July 25, 2017

Strength: Deadlift 5x5 @ 85%

WOD: 4 Rounds

            15 Deadlift (185/135)
            50 Double Unders
            15 Pull Ups
            Rest 1 Minute

Finisher: Barbell Good Mornings 3x10

Sunday, July 23, 2017

Monday, July 24, 2017

Strength: Strict Press 5x5 @ 85% 1RM

WOD: 20 Min AMRAP

           200 Meter Run
           10 Push Press (95/65)
           10 Box Jumps (24/20)

Finisher: CrossOver Symmetry


Congrats to Bethann on getting her first legit RX Push Up today! All of the athletes at CFSG know that we take our push up standards very seriously. They are one of the best movements around that can be done anywhere and greatly improve your strength, especially when done to standard. Well after 2.5 years of CrossFit, Bethann did it! Now to start building those reps....:)




Friday, July 21, 2017

Saturday, July 22, 2017

Friends & Family Team WOD!!!

With a Partner:

Wall Balls (20/14), (10/10)
Burpees
Shoulder to Overhead
Box Jumps/Step Ups
Double Unders/Singles

Partner A will spend one minute working while Partner B rests, and then Partner B will spend one minute working at that same movement while Partner A rests. After two minutes the partners will move to the next movement. The Partners will continue until they have completed two rounds through all of the movements.


Today is our Friends & Family Team WOD! For this weekend only we will be offering a "Buy 1 Month, Get 1 Month Free" special for anybody new to CFSG. You do not have to attend the WOD on Saturday to redeem. Please call or text Rebecca at 630-608-7208 if you have any questions and/or are interested in the special. Hope to see everybody there!


Thursday, July 20, 2017

Friday, July 21, 2017

Strength: Bench 3 x 3 at 85% of 1RM

WOD: 15 Minute AMRAP

             400 M Run
             15 Ring Dips

Finisher: Push Ups, Max in 1 Minute


Amy is proof that CrossFit does amazing things for the body! Since she started almost 2 years ago, Amy has done so many amazing things. Her strength, endurance and overall confidence has grown. As a fitness professional, she added CF-L1 to her resume. Her pregnancy didn't slow her down at all. She continued basically until the day she gave birth, and only slowed down or went lighter when appropriate for her and her baby. The picture in the middle is from June 18th. The picture on the left is one week (yes, one week) postpartum! To say that CrossFit helped her "bounce back" is an understatement. Who looks like that with a one week old baby?!

Congrats Amy, your hard work has already paid off!


Wednesday, July 19, 2017

Thursday, July 20, 2017

Strength: Clean & Jerk 6 x 1 (working up to heavy or 1 rep max)

WOD: 12 Minute AMRAP

            50 Double Unders
            15 Shoulder to Overhead (115/75)
            15 Toes-to-Bar

Finisher: Shoulder Mobility/CrossOver Symmetry



This Saturday, July 22nd, at 9:30 AM we will be having a special Team WOD open to friends, family or anyone else. If you've ever wanted to give CrossFit a try, this is your opportunity to experience it for free in a supportive, encouraging environment among a fun community of people. The workout will be appropriate for all skills and abilities, and we promise it will not be intimidating. Come join us!

We've created an event on our main FB Page. If you have any questions, please call or text Rebecca at 630-608-7208.

Tuesday, July 18, 2017

Wednesday,July 19, 2017

Strength:  Deadlift, 3 x 3 @ 85% 1RM

WOD:  For Time

150 Hang Squat Clean, (95/65)

* Every minute (beginning at minute 2) 4 lateral BB burpees

Finisher:  50 Superman


Happy Birthday, Thomas! You are an incredible father and role model for Casey. We are honored to call you part of our family. You have the whole community keeping you in their thoughts!

Monday, July 17, 2017

Tuesday, July 18, 2017

Skill:  15 Minutes of Muscle Up/Progression Practice

WOD:   12 Minute AMRAP

200 M Run
5 Muscle Ups
25 AbMat Sit Ups

Finisher:  Hollow Hold, 5 x 30 Seconds


It is awesome to see so many athletes staying active while on vacation! Great job, Marie!

Sunday, July 16, 2017

Monday, July 17, 2017

Skill:  Dumbbell Snatch Practice, 6-6-4-4

Strength: Dumbbell Man Maker, 6-6-6

WOD:  For Time

30 Cal Airdyne
40 Dumbbell Snatch (50/35)
30 Dumbbell Push Press (50/35)
20 Box Jump Overs (24/20)
10 Dumbbell Man Makers (50/35)
20 Box Jump Overs (24/20)
30 Dumbbell Push Press (50/35)
40 Dumbbell Snatch (50/35)

Finisher:  Crossover Symmetry


We will be hosting a Friends and Family event this Saturday at 9:30am during team wod. Watch for further details on the athlete's page. We hope to see everyone there!
     
                

Friday, July 14, 2017

Saturday, July 15, 2017

Team WOD: 20 Rounds with a Partner

1 Power Clean (135/95)
3 Hang Squat Cleans (135/95)
4 Lateral Barbell Burpees
100M Run

*partners alternate full rounds



Congrats to Bethann for PR'ing her mile time by a full two minutes tonight! This was at the start of a long endurance chipper that she crushed as well. Great Job!

Thursday, July 13, 2017

Friday, July 14, 2017

Strength: 12 Minute EMOM, Alternating

8 Strict Ring Dips
8 Chin Ups
Handstand Hold, 40 Seconds

WOD:  For Time

800M Run
25 Burpee Pull Ups
400M Farmer's Carry (50/35)
25 Burpee Pull Ups
800M Run

Finisher:  Foam Roll


Meghan is BRAND new to CFSG and didn't bat an eye about tackling today's WOD alone. I can't wait to watch this lady progress. Great job!

Wednesday, July 12, 2017

Thursday, July 13, 2017

Skill: 100M and 250M Row (max effort)


WOD:  5 Rounds

200M Run
16 Front Rack Lunges (115/75)
16 Weighted AbMat Sit Ups (20/14)

Finisher:  Not For Time

25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s
25 AbMat Sit-ups, 20 lbs
25 Leg Raises
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks
25 AbMat Sit-ups, 20 lbs
25 Crunches
25 AbMat Sit-ups, 20 lbs
25 Russian Twists
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s


It is a big week for babies. Congrats to Amy and Matt on the birth of the perfect son, Cade! Rest up and please bring him in for a visit ASAP.

Tuesday, July 11, 2017

Wednesday, July 12, 2017

Strength:  Strict Press, 3 x 3 @ 85% 1RM

Skill:  Double Unders

WOD:  For Time

60 Strict Press (115/75)

* 30 Double Unders every time the bar touches the ground

Finisher:  Shoulder Mobility


Congratulations to LJ and Lauren on the birth of their sweet and adorable baby boy, Julius! Enjoy these amazing first few days. We couldn't be happier for you both.

Monday, July 10, 2017

Tuesday, July 11, 2017

Strength:  Back Squat, 3 x 3 @ 85% 1RM

WOD:  20 Minute AMRAP

3 Strict Pull Ups
6 Deficit Push Ups (45's/25's)
9 Back Squat (135/95)

Finisher:  Dumbbell Box Step Up, 8-8-8-8-8



The oly class had a lot of fun working on jerks this past Sunday. If you have any questions about the class please talk to C. Kelsey. Everyone can benefit from her expertise and taking the time to focus on form.

Sunday, July 9, 2017

Monday, July 10, 2017

Strength:  Every 1:30 for 6 Minutes

7 Power Snatch

WOD:  3 Rounds

40 Wall Balls (20/14)
20 Power Snatch (95/65)
Rest 2 Minutes

Score is slowest round

Finisher:  Crossover Symmetry


Congratulations to Mackeinze and her new husband, Victor! Mack, you were an absolutely stunning bride and we hope your day was perfect!

Friday, July 7, 2017

Saturday, July 8, 2017

Saturday Team WOD!

With a Partner:

800 M Run (together)
100 Kettle Bell Swings, Am (53/35)
50 Burpees
30 Toes to Bar
10 Snatches, any style (155/105)
30 Toes to Bar
50 Burpees
100 Partner Wall Balls (20/14, 10/10)
800 M Run (together)

Reps can be split any way you want. One works while the other rests. 800 M Runs are done together as a team.


Registration for CFSG's 2nd Annual Monster Mash Competition is officially open! Last year was so much fun, and we can't wait to do it again. Please make sure to check out the event details on our FB Page. The link to registration is included in the event.

Thursday, July 6, 2017

Friday, July 7, 2017

Skill:  Pistols

WOD:  "Mary"

20 Minute AMRAP

5 HSPU
10 Pistols, alternating
15 Pull Ups

Finisher:  Crossover Symmetry


Kelly and Bethann pulled up chairs and made their own "ladies night" tonight. I absolutely love the way these two support each other! They each help to push the other far outside their comfort zone and they celebrate all their successes together.

P.S- Bethann, it's time to "encourage" Kelly to max her bench again...

Wednesday, July 5, 2017

Thursday, July 6, 2017

Strength:  Bench Press, 5 x 3 @ 80%

WOD:  10 Minute AMRAP

200 M Run
15 Push Ups
15 KB's, AM (53/35)

Finisher:  Back Extensions 3 x 15


Even with her due date less than a week away Amy F. has still been a regular at the box. I couldn't be more impressed by her dedication to stay fit. Congrats, Amy!

Tuesday, July 4, 2017

Wednesday, July 5, 2017

Strength:  Squat Clean and Jerk, 3-3-2-2-1-1

WOD:  For Time

3 Rounds

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders

Rest 1 Minute

2 Rounds

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders

Rest 1 Minute

1 Round

5 Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Jerk (115/75)
25 Double Unders




It was great to see a packed house this morning! Thanks to C. Joe who kept everything running smooth. Enjoy the rest of the holiday and then come sweat it all out tomorrow!

Monday, July 3, 2017

Tuesday, July 4, 2017

WOD:  "Zeus"

3 Rounds

30 Wall Balls (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cal Row
30 Push Ups
10 Back Squats (bodyweight)


This WOD can be done solo or as a team and as always there are multiple scaling options. Come get a workout in before your holiday parties!

Sunday, July 2, 2017

Monday, July 3, 2017

Strength:  Work up to heavy Thruster weight

WOD:  For Time

32 T2B
32 Thrusters (75/55)
24 T2B
24 Thrusters (95/65)
16 T2B
16 Thrusters (115/75)
8 T2B
8 Thrusters (135/95)


I hope everyone is having a great Holiday weekend. Tomorrow we will have our normal schedule all day. Tuesday we will have an 8am and 9am WOD. It can be done alone or as a team. Please sign up ASAP so we know if we need to add spots. Thanks!