Monday 11/10/14

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WOD Front Squats with 3 second pause in the bottom. 6-6-6-6-6. Then 1 round of Tabata air squats. Attention:  Remember, Monday night we have the Blackhawks Kids CrossFit class, and if you can try to sign up your kid(s) under the CrossFit Kids tab, let us know how it goes!  Also, congrats to Donette and … Read more

Saturday 11/8/14

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WOD 4 time 4 rounds of: 400 m Run and, 30 Box Jumps 24/20. Attention:  We are going to be running outside so dress warm! Also, yoga tomorrow at 10 a.m.  Further, good luck to Jessica and Donette as they are competing in the Tuff Stuff event tomorrow!! Feel free to go cheer these two … Read more

Friday 11/7/14

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WOD “Open 11.4” 10 Minute AMRAP: 60 Bar facing burpees, 30 Over head squats 120/90, 10 Muscle-ups. Attention:  This one is for the parents who have kids in the CrossFit Kids classes.  You should now be able to sign your child(ren) into class beforehand! You can log in as yourself (you may have to set … Read more

Thursday 11/6/14

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WOD 12 Minutes to work up to a 1RM power snatch. 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%.

Wednesday 11/5/14

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WOD 3 Rounds for time: 30 Foot walking lunges with kettle bell right hand 53/35, 30 Foot walking lunges with kettle bell left hand 53/35, 25 Kettle bell swings, 25 Lateral jumps over pvc 24/20. Attention:  Remember that Wednesday at 7:30 p.m. is the Olympic Lifting Class, where the focus will be on the “Clean … Read more

Tuesday 11/4/14

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WOD 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 40 Mountain climbers, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 GHD sit-ups.

Monday 11/3/14

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WOD 18 Minute AMRAP: 5 Chest to bar pull-ups (strict), 10 Med ball cleans 20/14, 15 Double unders. Attention:  We hope everyone remembers to set their clocks back.  Alecio definitely won’t be at the Box at 5 a.m. if you forget:) On Monday at 7:30 p.m. we will be having CrossFit Kids for the Blackhawks … Read more

Saturday 11/1/14

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WOD In teams of 2: WOD#1 Tabata 4 minutes for reps, Slam balls 25/20 & toes to bar. One athlete must perform slam balls and the other must perform the toes to bar.  The team decides how often they switch.  score is total reps. 3 Minute rest. WOD #2 For 5 Minutes row 250 meters … Read more

Friday 10/31/14

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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.