Friday 10/31/14

WOD Open Workout 11.3 5 Minute AMRAP: 1 Squat clean & jerk 165/110. Happy Halloween everyone!  Feel free to wear a costume to the wod.  Kids classes at 2:30 and 3:30 today.

Wednesday 10/29/14

WOD 12 Minutes to work up to a 1 rm bench press. Then: 0-3 min 4 reps @ 75%, 3-6 min 3 reps @80%, 6-9 min 2 reps @85%, 9-12 min 1 rep @90%. Attention: Wednesday night at 7:30 p.m. is our Olympic Lifting Class. We will be wrapping up our series on the “Snatch” … Read more

Tuesday 10/28/14

WOD 5 Rounds for reps: 1st minute 20 wall balls, 2nd minute 25 sit-ups, 3rd minute sprint.   Drinking soda regularly can age the body just as much as smoking regularly, a new study finds click here to read more!

Monday 10/27/14

WOD For time: 800 Meter row, 80 Pull-ups or 40 Chest to bar pull-ups or 20 Bar muscle-ups. Each athlete will chose which bar exercise they want to do for the Wod. Attention: On Monday at 7:30 p.m., we will be having Kids CrossFit but remember it’s only for the Blackhawks. Also, on Friday, Oct. 31st, … Read more

Friday 10/23/14

WOD Open Wod 11.2 Complete as many rounds and reps as possible in 15 minutes of:9 Deadlifts 155/100,12 Push-ups,15 Box jumps 24/20. Attention: Congrats to Mike and Sam – their son Cass Michael Lundell was born today and came in at 5 pounds 11 ounces!  We are so happy for you and your family – … Read more

Wednesday 10/22/14

WOD 40-30-20-10, Reps of : Dumbbell lunges 50/35, Dumbbell push press 50/35, 1 Minute plank hold between rounds. Attention:  Remember, Wednesday night = Olympic lifting class at 7:30 p.m.!  It is progressive and I hope to see you all returning for more!  

Tuesday 10/21/14

WOD 15 Minutes to work up to a 1RM power clean. Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%. Are you falling victim to dieting traps? Click Here to read more about it!