Monday, October 30, 2017

Friday, November 3, 2017

Strength: Find Bear Complex 3 Rep Max, Touch and Go.

One "Rep" is equal to:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

(Note: Movements CAN be combined.)

For time:

50 Kettle Bell Swings (53/35)

100 AbMat Sit-ups

50 Thrusters, 45/35 lbs

Finisher: 50 Back Extensions

I remember like it was yesterday, the day that John Coia came in to check out the box. His daughter Jess was about to head to college to play soccer and her coach suggested that doing CrossFit over the summer night give her an edge. Over three years later, not only has Jess finished up a successful college soccer career, but her sister Jenna is a very active CrossFit coach and John and Dee are two of CFSG’s biggest supporters. I’m so thankful that the whole family made its way through our garage doors! 

Thursday, Nov 2, 2017

Strength: 8 EMOM, 1 Squat Clean

WOD Part 1:

15 Rounds

3 Burpees

1 Squat clean (185/125)

2 HSPU's

WOD Part 2:

E2MOM for 10 Minutes

200 M Run

15 Push Ups

Don't forget that the 5 Favorite Things party is this Saturday! We will be meeting at Kim's house around 6:00 PM. Some of you have mentioned that you want to come but are worried about being there on time, or need to come late. Please don't let that stop you! We won't be starting the actual exchange until closer to 7:00/7:30 because...well, we're women and there will be food and alcohol!

Please shoot me a text if you have any questions. Can't wait to see you all there!

Wednesday, Nov 1, 2017

Hang Snatch 2-2-2-1-1-1

For 2 cycles:

AMRAP in 5 mins of:

8 Overhead Squats, 95/65 lbs

8 Toes-to-bars

25 Double Unders

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Finisher: 25 Chin Ups

Congrats to Jeremy on a sub 2:00 minute Grace time! Some of the guys came in on Sunday and did Grace during Open Gym. For those of you that haven't done it yet, it is 30 Clean & Jerks for time. The average RX Grace time according to BTWB is around 3:30-4:00 minutes. Jeremy did it in 1:51!

Tuesday, October 31, 2017

Back Squat





For time:

50 Wall Balls (20#/14#)

21 Burpee Box Jump Overs (24″/20″)

30 Wall Balls

15 Burpee Box Jump Overs

10 Wall Balls

9 Burpee Box Jump Overs

Finisher: Tabata Hollow Rocks

I have nothing.....the picture speaks for itself!

Sunday, October 29, 2017

Monday, October30, 2017

Strength: Push Jerk 3-3-3-3 (work up to heavy)

WOD: 3 Rounds

400M Run

20 Pull Ups

25 DB Push Press (35/20)

Finisher: 5x5 Ring Dips

LuRong Challengers!!! This is it, guys. Make sure you get every possible point by turning in everything on this list. I will be at the box most of the day tomorrow (although I won’t be around for the early birds, sorry). If you still need to get measurements and are worried about times, shoot me a text and we will make it happen.

Excellent job to all of you. We saw the normal weight loss, inches down etc., but my favorite part is the retest. Making your health a priority translates into so much more than how you look. You are all stronger, faster and just FEEL better overall. For those of you that want to continue in some fashion during the holidays....stay tuned. We are planning something and I’ll try to communicate early this week.

 Congrats on yet another successful challenge!

Friday, October 20, 2017

Saturday, October 28, 2017

With a Partner, For Time:

Partner Run, 400 M

60 Back Squats, 115/75 lbs

40 Lateral Burpee Over Barbells

20 Pull-ups

40 Back Squats, 135/95 lbs

30 Lateral Burpee Over Barbells

20 Pull-ups

20 Back Squats, 155/105 lbs

20 Lateral Burpee Over Barbells

20 Pull-ups

Partner Run, 400 m

 * Run as a team, split reps. Share a bar and add weight as you go.

Good luck to all the CFSG ladies that are running this weekend! Kelly is going to be running in the Oswego Ghost Run 10K, while Laura D and Michelle M are running together in the Hot Chocolate 15K. For those of you planning to complain about the running in the Team's 800 Meters. It could've been a 10K!

Thursday, October 19, 2017

Friday, October 27, 2017


10 EMOM, Alternating

5 Ring Dips

2 Power Cleans


7 Rounds

1 Rope Climb

5 Power Cleans (135/95)

10 Wall Balls (20/14)

Finisher: 5x 10 Push Ups

Look who we found at Turf Room! We have been planning the Christmas party and thought an evening out was in order. Julia promised she would go to the Christmas party!

Thursday, October 26, 2017








Deadlift (225/155)

Finisher: 50 Superman/GHD Extensions

These two ladies did a great job on the WOD today! Hailey and Rose both decided to upgrade to a 35 lb Kettle Bell, and Rose did DU’s during the entire workout. Both of you came to the box as strong athletes, and you only keep improving. Congrats!

Monday, October 23, 2017

Strength:10 EMOM, 2 Hang Squat Cleans (pick load)



Front Squats (135/95)

KB Swings, AM (53/35)

400 M Run

Finsher: Tabata Hollow Holds

Who wants to flip some tires?! Thanks to a friendly neighbor, we now have three new tires. They are varying sizes and should make everybody from our strongest guy (or gal) to our CrossFit kids happy. Dennis and his boys were testing them out after Team on Saturday. They’re already pros! 

Monday, October 16, 2017

Friday, October 20, 2017

Strict Press
3@ 60%

10 Rounds
10 Medicine Ball Cleans (20/14)
5 Handstand Push Ups
Sub 10 Strict Heavy DB Press for HSPU

Finisher: Tabata Ab Mat Sit Ups

For all those Monster Mashers that are anxiously awaiting pictures (admit it, we say we hate them but you are all dying to see them), have no fear....Michelle is on it! She sent me this picture Wednesday evening. She is sitting in her car working on the pictures while waiting for her son at baseball practice.

Michelle is one of those people that I look at and wonder “How the hell does she do it?”. When I met Michelle years ago, she was already a busy lady. She drove a bus which provided some extra money for her family, but also gave her the flexibility to make her two boys her top priority. At some point she decided to pursue her love of photography and started taking classes to get her degree and start her own photography business. On top of that, her kids blossomed into amazing athletes that were always at practice, a game or CrossFit Kids.

That busy lady I met years ago is now ten times busier yet somehow managing to do it all! This picture shows her dedication to everything in life. Thanks for fitting us in to an already crazy life Michelle!

Thursday, October 19, 2017

12 EMOM, Alternating
Chin Ups, 40 sec
Ring Dips, 40 sec
Hollow Hold, 40 sec

5 Chest to Bar Pull Ups
10 DB Snatch, Alternating (50/35)
15 Box Jumps (24/20)

Finisher: 50 Superman/GHD Ext

We have some badass ladies.....

I’ve mentioned in past posts that the LuRong Challenge has stepped things up a notch. The “Nimble Sasquatch” WOD is no exception. Last night these lovely ladies decided to tackle Level 2 which is a very long 14 minutes. The C&J’s at 95#’s were going to be “fun”, but it became REALLY dicey when we realized that Level 2 was SQUAT C&J’s! It didn’t take long for them all to commit though, and they killed it like it was nothing.

Squat C&J’s......hmmm, that sounds like something to get in our programming.

Tuesday, October 17, 2017

5@ 65%
AMAP@ 65%

4 Rounds
200 M Run
10 Burpee Box Jumps (24/20)
20 Push Ups
30 Ab Mat Sit Ups
Rest 1 Minute

On Saturday while we were all screaming for the Clean Ladder, Kristy was busy competing in a Strongman Competition. I am excited to report that she took 1st Place!!! This is her second competition but it's been two years since competing. She's been practicing hard and the results prove it!

BTW, this is a Circus DB. Kristy was able to get 20 reps in 60 seconds. My favorite quote from her when describing the event was "See...I do cardio'! Yes, that definitely qualifies!

Sunday, October 15, 2017

Monday, October 16, 2017

Cluster 1-1-1-1-1

12 Minutes
800 M Run
-In remaining time-
5 Bar  MU's
5 Squat Cleans (155/105)

Finisher: CrossOver Symmetry

Another successful Monster Mash competition is in the books! Congrats to everybody that participated in some way or another, from competitor to volunteer. Today I want to especially thank Mark S, Mel Koup and Jen R. They are now officially "L1 Breeze Certified" in our minds. They know that scoring software inside and out! Thanks for putting out a few fires and making it look smooth to the masses. You guys are the unsung heroes! (BTW, save the date for next year. Thanks.)

Thursday, October 12, 2017

Friday, October 13, 2017

3@ 60%

10 Wall Balls (20/14)
15 KB Swings, AM (53/35)
25 Ab Mat Sit Ups

If you've seen Kristy around the box throwing around tires, atlas stones or kegs...there is a reason! On Saturday while we are throwing down in the Monster Mash, Kristy will be competing in a Strongman Competition in Wisconsin! This type of training is something I've never been involved with, and I have great respect for anyone that takes it on. I can't wait to see pictures and hear all about it. Sorry we can't be there to cheer you on Kristy, good luck!

Wednesday, October 11, 2017

Thursday, October 12, 2017

Push Press 5-5-3-3-1-1

18 Minute EMOM, Alternating
Run 100 M
8 DB Push Jerk (50/35)
Row (150/125)

Finisher: 5x5 Strict Chin Ups

Look at the expression on her face!!! I'm so proud of this girl. Nicole comes in every day with such a positive and fun attitude. She's come so far since she started, and our Power Clean day was another example of how determination will get you there. After several PR attempts C. Josiah offered to record her so that she could see JUST how close she was. Well....she got it while he was taking the video! Congrats on your PR Nicole!

Monday, October 9, 2017

Wednesday, October 11, 2017

Bar MU's / Squat Snatch Review (work up to WOD weight)

10 Rounds
3 Hang Squat Snatch (135/95)
3 Box Jumps (30/24)
3 Bar MU's
(Must jump for RX)

Bar MU Sub Burpee C2B

Finisher: 50 Push Ups

Don't forget that on Friday we will be closing the box promptly at 10:30 AM! The morning classes will be running as usual. Be aware that we will be cleaning the mats Thursday evening. With that in mind, we will be hiding all of the chalk buckets! So if you are planning to do anything specific that day, realize it will be chalk free. Saturday you guys can use all the chalk your hearts desire!

Sunday, October 8, 2017

Tuesday, October 10, 2017

Power Clean 1-1-1-1-1 (work up to heavy or 1rm)

4 Rounds
15 Power Clean (115/75)
200 M Run
15 Wall Balls (20/14)

Finisher: 25 Strict Pull Ups

I LOVE this picture! As we head into a day of power cleans, it is a perfect example of something people struggle to do every single day at the box. Notice that Franny's hips are fully extended, her shoulders are shrugged and her arms are still perfectly straight. This is a beautiful thing! So many times people pull too early, and let their arms do the work. Franny is working hard to use the full power of that rapid hip extension. Great job Franny!

Monday, October 9, 2017

Back Squat
3@ 60%

OHS (95/65)

Finisher: 25 Superman/GHD Ext

Today Noelle ran the Chicago Marathon! This is a huge accomplishment in and of itself, but what makes it even more impressive is that it's not her first one. Today Noelle completed her 10th marathon! Her goal is to run a marathon in all 50 states. That is quite a goal. Good luck Noelle!

Tuesday, October 3, 2017

Friday, October 6, 2017

Clinic: Rope Climbs

20 Kettle Bell, AM (53/35)
15 Burpees
10 Clean & Jerk (115/75)
2 Rope Climbs

Finisher: CrossOver Symmetry

This lady right here.....
A few months the ago I went in to do an evening class. I remember how nervous I was because it had HSPU's. HSPU's are one of those skills that I've worked on for years. One day I have them, and the next week I can't do one. I ended up spending a lot of time standing in front of the wall in silent prayer.
After the WOD I was watching the next class and Jen was doing the WOD. I had never really watched her do HSPU's before. I looked over and she was like a pogo stick, popping out HSPU's like nothing. It was amazing to watch, and I was beyond impressed!
Last week she was practicing for the clean ladder and was stuck at a certain weight. She left upset, frustrated with the attempts. She came in Sunday, and showed us once again that she's unstoppable. When she approached the elusive weight in the ladder, she was understandably nervous. After an initial failed attempt, she got right back on and successfully got the clean like a boss!
Congrats in all that you are accomplishing Jen!

Sunday, October 1, 2017

Monday, October 2, 2017

Strength: Deadlfit

                5 @ 55%



WOD: 5 Rounds

            8 HSPU's

           10 K2E

           12 DL (155/105)

           25 DU's
Finisher: 50 Superman/GHD Ext

Thanks to the Coaches for spending time with our Monster Mash competitors today! They did a mock up of the Clean Ladder so that the athletes could get a feel for what it's like on the competition floor. The energy in here was absolutely amazing, and that was just a few of us hanging out watching during Open Gym. I can't wait to feel the energy that Saturday. Don't forget to save the date and come cheer them on!

Saturday, October 7, 2017

Team WOD!

20 Minute AMRAP, with a Partner:

5 Chest-to-bar Pull-ups
10 Hand Release Push-Ups
15 Kettlebell Goblet Squats (53#/35#)

One Partner runs 200 Meters while the other works on "Cindy Plus". Swap every 200 Meters and start where your Partner left off. If the rain comes early, we can bring in the rowers and AD's!

Last Saturday it stuck me how many couples, and families we have at CFSG. It's fun and heart warming to watch the dynamics. I remember a moment years ago, that struck me. It was a couple that had just started, and there were box jumps in the WOD. Each time the wife went to the box, her husband stopped what he was doing and went over to stand by her, wanting to make sure she was safe. Nowadays that lady is jumping on her own and busting out T2B. In the beginning though, she had her coaches and her partner watching over her. That's just one example, out of so many. 

See you guys at the box! 

Thursday, October 5, 2017

Skill/Strength: Ground to Overhead Review, Work up to WOD weight

WOD #1

12-9-6 reps, for time of:
Ground To Overhead (185/125)
Bar Muscle Up
Rest 5 Minutes
WOD #2

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Push Ups
Run 200m
Finisher: 25 Chin Ups

Ladies, did everybody see the "5 Favorite Things" evite Kim posted on the athletes page? Make sure to respond YES and mark the date in your calendars! If you can't find the link or are not on FB, shoot me a text and I'll forward it. Cant wait, it will be so much fun!

Wednesday, October 4, 2017


1 Squat Clean

1 Hang Squat Clean

2 Push or Split Jerks


Row 1000


Remaining Time:

10 Front Squat (95/65)

15 Push Press

20 Ab Mat Sit Ups

So today's 9:30 class turned into an impromptu LuRong WOD. For those of you unfamiliar with LuRong, each week the athletes have to do a WOD which is part of their score. They always offer 3 levels for people to choose from. In prior years the levels were usually somewhat close to each other. If something like thrusters were involved, the 3 levels for women might be 35, 55 and 75 lbs. This year though, LuRong seems to be trying to separate the leaders of the pack. The hardest level is more than a step above, it's a leap!

This weeks challenge WOD includes lateral box jumps. The word "lateral" is important. The athlete has to jump SIDEWAYS onto the box. For the highest level, there is not stepping. The height of the boxes are 30/24 for men/women. This is incredibly difficult and completely scary! Not only that, but the KB weight is 70 and 53. This WOD is no joke.

Today this badass did the LuRong WOD at the top level! Michelle came off of a Mexico vacation and still managed to take this thing on, 24 inch lateral box jumps and all. Congrats Michelle!

Tuesday, October 3, 2017

3@ 60%

Power Snatch (115/75)
Ring Dips

Finisher: 50 Push Ups

Please look for the post regarding our Christmas Party this year! It will be held on Saturday, December 9th. Make sure to mark your calendars and save the date!