May 18, 2012

CALL US: 309-662-5678

No Saturday Open Gym on 5/19

Hey everyone! Just a heads up that the gym will be closed this Saturday May 19th. Everyone will be up at the CrossFit Games Regionals in Chicagoland cheering our own Katie Boyer on to a weekend of domination. There will be no Free Intro Class either. Sunday Open Gym will be on as usual from 1-3pm.

May 15, 2012 By Leave a Comment
Filed Under: Announcements, Featured

Tuesday, May 15th, 2012

Strength:
a)Back Squat: 4×4
b)OH Squat: 1×10, 2×5

WoD: 8min AMRAP
-5 OH Squats (1×10 weight)
-7 Toes 2 Bar
[Read more...]

May 14, 2012 By Leave a Comment
Filed Under: W.O.D. Tagged With: , , ,

Monday, May 14th, 2012

Strength:
a)Press: 3×5
b)Push-Press: 4×2

WoD: For Awesomeness
5 min AMRAP
-3 Power Cleans
-7 C2B Pull-Ups [Read more...]

May 13, 2012 By Leave a Comment
Filed Under: W.O.D. Tagged With: , , , , ,

Friday May 11, 2012

STRENGTH
a1)Box Squat 5×3
a2)Prowler Push 5x20m (shorter distance=heavier)

WOD
3 min AMRAP:
5 Ring Dips
7 Supine Rows

rest 1 min [Read more...]

May 10, 2012 By Leave a Comment
Filed Under: W.O.D.
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