Wednesday 10.23.2019

Skill / Strength:  In 5 Sets work up to a max weight for the Complex  1 Power Clean  2 Front Squats  3 STOH  4 Front Rack Lunges    WOD:  10 minute Ascending Ladder  5 Kettlebell Swings (Heavy)  5 Burpee Box Jumps (Normal Height)  10 Kettlebell Swings  10 Burpee Box Jumps  15 Kettlebell Swings  15 Burpee …

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Tuesday 10.22.2019

Skill / Strength:  Strict Presses  Work Up to max weight for 5  Then….  Push Press  Starting at last strict Press weight   Work Up to max weight for 3    WOD:  30-20-10  Pull Ups  Shoulder to Overhead (115,75)  Double Unders x3    Cash Out:  4 Rounds  10 Alternating V-Ups  20 Reach Thru’s (R+L= 1) 

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Monday 10.21.2019

Skill / Strength:  Every 2 minutes for 12 minutes  2 OHS or Front Squats   (climb in weight when possible)   WOD   750m Row  75 Wall Balls  750m Row    If time allows….Cash Out:  10 minute AMRAP  8 Pikes or Knee Ups with Wall Ball  8 Rotating Planks (R+L= 1)  8 Mountain Climbers (R+L= 1) 

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Saturday 10.19.2019

You just never know who is watching or who you are going to inspire. Young Emmet really captures the essence of 20.1 and the likeness of Mike Fagan.   Partner Hero WOD “Jenkins” 40 min AMRAP 50 burpees 400m run 50 KBS 53 /35 400m run 50 pullups 400m run 50 push ups 400m run …

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Friday 10.18.2019

We will be serving Kettbell Kitchen Sample and The  Crossfit Open Workout 20.2 all day long!!!  Come in and get it!! 20 minute AMRAP 4 Dumbell Thrusters 6 Toes 2 Bar 24 Double Unders

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Don’t forget to watch the announcement of 20.2 at 8pm HERE WOD:  Every 5 Minutes for 30 Minutes  400m Run  10 Burpees  Then.  AMRAP  5 V – Ups  10 Push Ups  15 Sit ups 

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Wednesday 10.16.2019

We need to measure Stephen’s arms!   #unevenbars Skill / Strength:  Power Clean and Jerk   7 Sets Total (after warm up)  Starting at 70 – 75% of 1 RM and climb when possible  3 Sets:  Power Clean + Jerk + Power Clean + Jerk  4 Sets  Power Clean + Jerk    WOD:  500m Row  50 …

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Tuesday 10.15. 2019

Skill / Strength:  4 Rounds:  5/5 DB OH Squats  7/7 SA DB Rows  Athletes may Climb in weight  Athletes may go above the usual 50#/35#    WOD:  EMOM for 20 minutes  Odd: 5 – 10 Heavy Wall Balls  Even: Gymnastic Skill of Choice  Go with whatever you want to work on: Pull Ups, C2B’s, TTB, …

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Monday 10.14.2019

Congrats to Matt Gousie!!! Chicago Marathon only took him 4:22.  Way to go Matt, Derrah, Cici and 508 are super proud.   All Classes will run as usual.  No Holiday Schedule.  Partner WOD:  500m Row/400m Run  250m Row/200m Run  150m Row/100m Sprint  250m Row/200m Run  500m Row/400m Run  Partner A Rows & Runs the specified …

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Saturday 10/12/2019

Introducing Eliza Jean Brouillard!   Born 10/10/19 at 12:02 pm. Weighting in at 5 lb 3 oz and 18 3/4 long.  Congrats Emily and Erik. Partner WOD: 3 Rounds: 4 Minutes Cal Bike 3 Minutes Box jump Overs 2 Minutes Pull Ups 2 Minutes Rest

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