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!