Monday AT THE NEW LOCATION

I would like to extend my appreciation to all who helped out this past weekend with the move and the set up of the new space! That move could not have been more painless and quick. I've always considered true friends as the friends who will drop everything and help a dude move on a moment's notice. This weekend reinforced what a great community we are as CrossFitters. It will be business as usual this week, but at the new space:

1500 FOUNDRY STREET, UNIT 7
ST. CHARLES, ILLINOIS 60174

If anyone has any other questions, please call or email me! Thanks again!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 080818.

Saturday

Moving today! Come on down to help out!

9am until whenever!

Friday

10am and 11am Classes only today.

Wednesday

"The new playground"

Can't believe this is happening. So who's the interior decorator?

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Tuesday

7 rounds

10 Wall Ball Shots
10 Knees to Elbows
10 Kettlebell Swings
10 Box Jumps

Monday

"Grace"

30 Reps for time:

Clean and Jerk.

Also, we will have normal hours for Monday, Tuesday, and Wednesday this week. We will be closed on Thursday. Friday morning we will open at 10am and hold a 10am and 11am class. Please adjust your schedules accordingly.

Saturday morning is our move date. Moving will start at 9am. If you can, please let me know if you can help out! Here is the map to the new place from the old location:

1500 FOUNDRY STREET, UNIT 7
ST. CHARLES, ILLINOIS 60174


View Larger Map

It's right behind the Gymnastics place and right next door to the Cheerleading spot. Please email or call me if you have any other questions.

Saturday

2 minutes max squats
2 minutes max pullups
2 minute rest
2 minutes max pushups
2 minutes max situps
2 minute rest
2 minutes max wall-ball
2 minutes max burpees

Add total reps of each 2 minute bout for score.

Friday

3 rounds for time:

-15 Bodyweight Deadlift
-15 Box Jumps
-15 Kettlebell Clean and Press (per arm)

Thursday

3 Rounds for Time…
25 Double Unders
25 Burpees
25 Pull Ups

Wednesday

50 Back Squats
20 Pullups
50 Front Squats
30 Knees to Elbows
50 Overhead Squats
40 Pushups
50 Push Press

All use a #45 bar, scale down where appropriate. This is practice for good mechanics on your squats!!!!!

Tuesday

Handstand Practice.

Followed by:

Push jerk 1-1-1-1-1-1-1 reps

Monday

Just back from the CF Gymnastics Cert! What a great time. Thanks to Jeff Tucker's instruction from GSX, and our hosts Bill and Jennie at CrossFit Fire!

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Saturday

We will be closed this morning. However, if you feel like your missing out on a workout:

50 Burpees for time.

Post time to comments.

Friday

*****WE WILL BE CLOSED THIS SATURDAY, TOMORROW, DUE TO OUR ATTENDANCE AT THE GYMNASTICS CERT UP IN MCHENRY*****

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Thursday

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

We will be closed this Saturday for the Gymnastics Cert we will be attending. Please adjust your schedules accordingly!

Wednesday

Deadlift:

1-1-1-1-1

Clean and Jerk:

1-1-1-1-1

Find your Max Effort and go HEAVY!!!!

Tuesday

Tareyece at Camp Muir...10,000 feet. Awesome.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Monday

15 Rounds:

7 Med Ball Cleans
7 Pushups

Saturday

With a continuous running clock perform 10 Rounds of:

30 Seconds of Wallball
30 Seconds of Box Jumps
1 minute of rest

Scoring is based upon total reps of both movements.

Friday

5 Rounds:

5 Thrusters (#135/#85)
10 Burpees

Thursday

For Time:
50 Double Unders
5 Rounds:
7 Sumo-Deadlift High Pull (M: #115 W: #75)
20 Pushups

Wednesday

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Think this sucks, try doing this:

"Fran" 1:53 by Jason "Rhabdo" Kaplan, CrossFit Montclair - video [wmv]

Tuesday

"Diet Fran"

21-15-9

-Thrusters (#65/#45)
-Pullups

*****There's also going to be a little election day twist on this one.

Monday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday