Monday

Front Squat:

2-2-2-2 90%

1-2-3-4-5-6-7-8-9-10

-Hang Power Snatch 65/45
-Overhead Squat 65/45
-Ring Dips

Paleo Challenge Starts Monday April 5th......
3rd Annual Murph for Miller: May 15th......

Monday

Power Snatch + Snatch 60%:

5 Sets

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups

Friday

Check out the world record drumming attempt (120+ hours) going on currently at Robb Wolf and Nicki Violetti's box, NorCal Strength and Conditioning! Awesome stuff!

Live feed of Lou Mars World Record, currently in progress!

6-10 Rounds:

-10 Overhead Squats
-90 Seconds Rest
-10 Chin-ups
-90 Seconds Rest

"No rest is to be taken at bottom or top of either movement, the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10." OPT

-Increase loads each round for each attempt at both overhead squats and chin-ups. Scale as necessary.

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use 65% of your ME Clean for this WOD! Know your weight!

Saturday

Jack's message to Santa.

3 Rounds:

9 Overhead Squats (80% of 3RM)
12 Burpees
15 Kettlebell Swings 70/55

Programming courtesy of Tareyece ;)

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Christmas Eve

9am, 10am, and 11am Classes only!
Closed Christmas Day!

12 Days of Christmas CFTC Style:

1 Burpee

2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the "12 Days of Christmas" song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc.....
Merry Christmas!!!

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Tuesday

L-Sit, Deadhang, or Kipping Pullups:

5x max reps, rest 3 minutes between efforts.

3 Rounds:

-21 Overhead Squats
-Bear Crawl 60 feet

Mini CF Games Challenge Finals this weekend!!!

-Top Male and Female athletes will be eligible for not only the cash prize, but also......

"2 free Southwest airlines round trip buddy passes to any of the 63 cities we fly to. These aren’t tickets, but non-rev space available passes for travel. Should be a good incentive and a fun trip for the winner and a bud."

This is for both the male and female top performers, not just one or the other. Special thanks to our resident Southwest Pilot Greg G. for donating these!


-"Most Improved" male and female will be eligible for the cash prizes.

Tuesday

John B. PR'd his CF Total by 205lbs last night in only 7 weeks, to join the 1000+lb club. He did this with discipline in his lifestyle outside of the gym, in addition to showing up consistently every week. Oh, and he's also lost over 40lbs in just over 2 months. This is what happens when you jump-in without "yo-yo dieting", and making it in regardless of your seemingly "busy" schedule. Any questions?

Hang Clean:

2-2-1-1-1 (85-95%)

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups