April 22, 2014

weights_heavy_and_squats_down_low_iphone_wallet_case

The Gym and Kilo Competition Teams (including Flick) are putting in ALOT of great training!

Keep Pushing !  Regionals are in sight!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

We are adding another Saturday CrossFit Class!  Classes will now be offered at 7am, 8:15am and 9:30am!

If you have signed up for ACH processing, do not expect to it to take effect until May.  We will use the credit card we have on file for you until this point.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up  this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:  Back Squat 2×1@90% 4×1 @ 100%. Superset with 5 Weighted Diamond Push Ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Gold:  Back Squat 6×3 @ 90%3RM. Superset with 5 Weighted Diamond Push ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Silver: Back Squat 6×10. Superset with 5 Diamond Push ups. Then, Karen 75 Wall Balls for time. Refer to 10/21/13

Endurance: 3x1000m Row (1:1)

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

53 Responses to April 22, 2014

  1. Westin says:

    It’s 10/21/13

  2. Krista says:

    BS – 75×2, 79, 75×3 (gold)
    Karen – 9:08 rx

  3. Gwen J says:

    Back squat – 55×3, 57×3 (gold)
    WOD – 9:04 (14lbs, 9′)

  4. Sam says:

    70 kg squats 6×3

    12:37 Rx. Didn’t set the ball on the ground.

  5. Zach D. says:

    Back Sqt: 140×2 150×4
    WOD: 7:53 rx

  6. Belmer says:

    Bday row: Done
    BS: 110, 110, 110,115,115,115. All triples
    Karen: 7:35Rx

  7. Eric R says:

    BS: 140, 150, 150, 155, 155f, 150
    Karen: 5:47RX

  8. Flo says:

    Back squat: 130, 110×3

    Karen 9:31

  9. Adam Liddle says:

    BS-140×2, 150×4
    WOD-8:40 RX

  10. Michelle B says:

    Bs- 70, 70, 75, 75, 75 ,75f
    wod- 10:37 10# to 10ft target. There were no 14# wb’s left. Last time was 10:05 with a 6# to the 10ft target

  11. Ethan says:

    BS: 130×2 140×4
    WOD: 9:45 RX

  12. Brandi Bartholomew says:

    BS: 75,80,85,88×3
    Wod: 8:18 rx

  13. Brian A says:

    stayed light on BS. 70k gold. Wallballs 11:40 20# was next to Liddle,,,,hes a Wallball Machine!! kept up with him the first 5. lol

  14. Westin says:

    BS: 70,80K
    WOD:14:15 with 20# WB, 10/21/13 was 9:50 with 14# WB

  15. Jessica Wass says:

    BS: 100-110-115-120×3
    Karen: 7:13 Rx…not my best but I seriously feel like someone beat me up last night…

  16. Dave M says:

    BS:130, 140, 145, 150, 150f, 140
    Karen 9:18 (8:07PR)

  17. Katie S. says:

    BS – 45×6
    WOD: 10:25 (6# ball)

  18. Jordan K says:

    BS: 80, 90×5 gold
    Karen 11:50 rx

  19. Amy S. says:

    BS: 55, 60, 60, 62, 62, 64
    WOD: 10:47 (gold reps but used 10# wb — no 14# left)

  20. Victoria S says:

    BS – 75×2, 79, 75×3 gold
    WOD: 10:55 gold

  21. TJ says:

    Bs 70×5 3rm 80×1 1 rep
    Wod 11:02 14 lb ball for 140 20 lb for last 10

  22. Josh R says:

    BS: 130,135,140, 130×2 all triples
    Karen: 9:00 RX

  23. Heather Sterrett says:

    BS: 75×2, 80, 83×3
    Karen – 13:12 rx. Definitely not my day for wall balls. Over 2 min. slower than back in Oct.

  24. Tom P says:

    Back Sqt: 100 gold
    WOD: 11:46

  25. Lara says:

    45k 6×3, 11:57 10# Karen

  26. Tom T says:

    110 all triples
    Karen 7:11. (0:06 PR)

  27. Grant G says:

    170/175/180/185/190
    6:56…very slow!!!

  28. Danae says:

    No lift, stretched instead
    Wod: 11:37 RX

  29. Jeremy M says:

    170/195
    6:13 Rx

  30. Jordan Weichers says:

    Bs 110k
    Wod 7:10rx

  31. Merf says:

    BS – up to 140k singles
    WOD – 7:04, not my best

  32. Amy R says:

    Bs 70, 75
    Wod 10:29 rx.

  33. Tarah says:

    40×6
    WOD 12:48 10lbs

  34. Kyle Duvall says:

    Squat: 130×2, 135×2, 137, 140

    WOD: 5:28Rx (4 sec PR from Oct.)

  35. Abby H says:

    8:29 gold (14# & 9′ target)

  36. Lindsey D. says:

    BS-60 gold
    WOD-11:40ish 14# ball 9 ft target

  37. Wagner says:

    BS: 140×3 for all 6 sets
    20k for pu

    Rx WOD: 9:11 [aggravated the shoulder :( ]

  38. Chris says:

    Back Sqt. 25 silver
    WOD: 6:01 silver

  39. Juan says:

    BS – 60,65,70,80×2,85
    Karen – 8:48 Gold

  40. Solo says:

    120 gold
    7:14 rx

  41. Cory L says:

    90 gold
    10:56

  42. Anna R. says:

    BS: 75, 80
    WOD: 8:41 Rx (last time was 7:34)

  43. Spencer G says:

    Lift – up to 180k

    Karen-6:53rx (7sec PR)

  44. Shannon says:

    BS: 90, 95, 100×2, 103(f), 100 w/spot
    WOD: 11:10 Rx – this was my 2nd time doing this Rx. Last time was in 2012 and took over 15 minutes.

  45. Jenni says:

    BS: 55
    WOD: 9:37 10lbs

  46. Stewart says:

    Squat: 150×6
    No WOD / Worked skills

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>