WOD Bench Press- Work Sets of 10 reps for 12 minutes Post: Bottom to Bottom Tabata Squats

Shea pounds out a few jerks WOD AMRAP 15 Minutes Run 400 meters Max Rep Ring Pull-up Score = # of Ring Pull-ups Comments:  What is the best board game?

Erinn blazing through some double unders. Bring your ropes to class!! WOD 200 Double unders 100 Deadlifts (135/95) 50 Burpees Comments:  Who’s coming or is interested in coming to support the crew at regionals?

Would you be more motivated if we had old Schwarzenegger movies playing in the gym at all times? Pre-WOD: 5-10 minutes to Practice Handstand Walks, L-Sits, Front/Back Levers, Skin the Cats WOD 5 Rounds of: 5 Front Squats (205/135) 10 Handstand Push-ups Comments: What is the most inspirational/motivational movie of all time?

The 4:30 Class busted me watching Veggie Tales with Naomi today!! What’s not cool about story telling Vegetables….totally Paleo right? WOD 12 minutes to work heavy sets of: Hang Snatch High Pull to Hang Squat Snatch Post: 3 Rounds of: 1 Minute V-up 1 Minute Hang Power Snatch (95/65) Comments: What shows do you blame [...]

Here’s the crew from a Crossfit Level 1 Seminar in Chicago this weekend. We are hosting another Level 1 Seminar in June (the one in April is sold out). If you want to learn more about what Crossfit is and why we do what we do, then I encourage you to sign up!! WOD As [...]

Want to see how to pull in a muscle up so you can get over the rings?  Check out Shannon, great example.  Not always strength, but a ton of technique as well. WOD Back Squat 1-20-1-10 -a different rep scheme for today… find your heaviest single, then heaviest set of 20, then single again, and [...]

Looks like Doug Z with a couple of weeks ago. WOD 3 Rounds Run 800 m 50 Swings (53/35) Comments:  What is the best ice cream flavor of all time?

Suzanne dialing in those double unders. REMINDER:  4:30 and 5:30 class will be cancelled for the Open WOD.  This is the last week!  Come get the gang going, a number of the athletes are capable of going to regionals and could use your support! WOD AMRAP 7 min 3 Thrusters (100/65) 3 CTB Pull ups [...]

Claire gets some air to hit the wall ball target! WOD Run 1 mile 30 OHS (135/95) Run 800 m 15 OHS (135/95) Comments:  Last chance to fill out the survey, we will be taking it down Wednesday night.  Thanks to those of you who have taken the time to fill it out.  Once we [...]