Free Intro to CrossFit today at 10am!

Stop on by to learn more about our program!

TEAM WORKOUT

In teams of 2, with only one partner working at any time, complete:

-100 Burpee Wall Ball Shots (20/12 lbs.)
-1200 Meter Relay Run with Med Ball
-100 MB Situps

Click here to reserve your spot in any of our classes!

Free Intro to CrossFit Tomorrow (Saturday) at 10am!

Don’t forget to register online for next weekend’s Garage Games in Naperville!  We have 10 of you all set to go and registered!  Don’t miss out, as it’s going to be a great time!  There is a price increase tomorrow, so get on it!

STRENGTH/SKILL

Muscle Up Progressions

CONDITIONING

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-Men and Masters Men 45-49, 50-54: #100 Thruster
-Women and Masters Women 45-54:  #65 Thruster
-Masters Men 55-59, 60+:  #90 Thruster
-Masters Women 55-59, 60+:   #55 Thruster

STRENGTH/SKILL

4 Rounds:

-3x Front Squat (add #5-#10 from last week)

-2x Single Leg Box Jump (each leg)

CONDITIONING

A: AMRAP 12 min:
-3x Handstand Kick Ups (or walk ups)
-6x Ring Dips or Support
-9x Broad Jumps

B: 2-3 Rounds:
-3x Squat to Stand
-30/30 Side Plank + Band Row
-30/30 Kneeling Slasher

Click here to reserve your spot in any of our classes!