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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

  WOD Partner wod on the soccer fields!

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

WOD For time: 150 Double unders, 400 meter run, 150 Kettle bell swings 53/35.

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!  

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!

WOD 4 Rounds for time: 5 Muscle ups, 10 Burpees, 15 Box jump overs. Attention: First, the Crossfit Kids classes have been going great!  Kris and the kids are doing amazing!  It’s cool to see how quickly kids  pick these skills up and implement them as their bodies adapt so quickly to the movements.  On … Read more

WOD “Diane” 21-15-9, Reps of deadlifts & handstand push-ups.

WOD Row: 1000 Meters, 750 Meters, 500 Meters, Rest 3-5 minutes between sets.  

WOD 9 Minute AMRAP: 10 Wall balls 20/14, 5 Hand release push-ups.