April 23, 2014

IMG_7562-LKilo’s Kyra Hawley “deadlift”

Your Dream Doesn’t Have An Expiration Date

Take A Deep Breath and Keep Moving

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): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 10am Class today!  Sign up  this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:   Deadlift 2×1@90% 4×1 @ 100%. Super set with 5 yd Handstand Walks.  As Many Reps As Possible in 20 min. 3 Muscle ups (alt. round between Ring Muscle Ups and Bar Muscle Ups,), 6 Alt. Overhead Pistols, 9 Deficit Handstand Push Ups.

Gold:  Deadlift 6×3 @ 90% 3RM. Super set with 5 yd  Handstand Walks. As Many Reps As Possible in 20 min. 3 Muscle up Progressions (alt. round between Ring Muscle Up Progressions and  Bar Muscle Up Progressions), 6 Alt. Pistols, 9 Handstand Push Ups.

Silver: Deadlift 6×10. Super set with 1 Wall WalkAs Many Reps As Possible in 20 min. 3 Strict Pull Ups, 6 Air Squats, 9 Push Ups.

Endurance: 1.5mile run

Men’s S&C: Rest

Women’s S&C:  Rest

Competitor:  Google Doc

41 Responses to April 23, 2014

  1. Krista says:

    DL – 85, 90×2, 95×3 (gold)
    WOD – 7rds + 15 (prog, ohp, 10k deficits for four rds)

  2. Lindsey A says:

    DL: 70, 75, 85×4 Gold

    WOD: 8rds (PU’s with purple band, O&B mat for HSPU, ass. pistols)

  3. Sarah H. says:

    DL – 50×6 (gold)
    WOD: 5rds + 6 reps (strict pu’s/ring mu prog, pistols, HSPU w/ black ab mat)

  4. Dave M says:

    140,150,150,155,150,150
    6rds+2 reps (ring attempts, pistols w/ heel on mat)

  5. Belmer says:

    DL: 120,120,120,125,125,125. All triples
    Endurance: Ran to Viking & back. Pry lil over 2 miles
    No WOD today

  6. Zach D. says:

    DL: 150×2, 160, 165, 165f, 160
    WOD: 6rds+3
    1/2 the ring MU and all the bar MU were attempts, the rest was Rx

  7. Amber says:

    DL: 55 gold
    WOD: 11rds+9 (silver except assisted pistols)

  8. Katie S. says:

    DL: 55k gold
    WOD: 12 rounds + 3 pull ups (silver except assisted pistols for 10 rounds)

  9. Michelle B says:

    Dl- 80, 85, 90, 93, 95, 98, 100 (13k pr)
    Wod- 6 rnds + 9 mu progressions deficit hspu’s for 24 reps the regular hspus. Unassisted pistols

  10. Brian A says:

    Wod 8 rounds plus 3. all RMU progressions, vs alternating the BMU progressions. Was glad to do HSPU again…

  11. Ethan says:

    DL: 150, 160, 170, 175(PR), 180 (PR), 185 (f)
    WOD: 8 rounds + 12 RX

  12. Spencer G says:

    yesterday make-up

  13. Randall says:

    DL – 55×5, 60×1 (2 Reps on 60K)
    WOD – 12 Rounds + 8 (MU Progressions/Strict PU, Assisted Pistols, Push-Ups)

  14. Adam Liddle says:

    DL-150×2, 170×4
    Ran to Hudson Rd and back… 18ish

  15. Danae says:

    DL: 3×3 90k
    Wod: 8 rounds (ring mup, pistols, push-ups with 15k plates under each hand)

  16. Jenni says:

    DL: 55×2, 60×2, 65×2
    WOD: 10+6, pu, ring prog, ctb pullups, asst pistols, scale queen today

  17. thad says:

    6 + 10 rx

  18. Alicia R says:

    DL: 55 silver
    WOD: 11 + 9 silver

  19. aus says:

    10 Rd rx

  20. Cody Bascom says:

    DL: 120, 130, 140, 145×2, 150 gold
    WOD: 6 rounds rx

  21. Burt says:

    DL: 95×2, 100×4
    WOD: Gold 9rds + 6

  22. TJ says:

    Dl 50 60 70×4 working on form
    Wod 10 rds + 9 reps gold next time ill try a real mu

  23. Amanda Jo says:

    DL- 80×2, failed 3rd rep, 75×3
    WOD- 6+6 mod (MUP, rest Rx)

  24. Chris says:

    DL: 40 (silver)
    WOD: 9 rounds

  25. Josh R says:

    Deadlift: 140×6 triples
    WOD: 8+14 Rx
    only 3rds were deficit HSPU rest were regular

  26. Kyle Duvall says:

    DL: 150×2, 160×4

    WOD: 6+14 (Pistols)

  27. dave b says:

    90, 90, 105, 115, 125, 135PR
    WOD 14 rounds gold

  28. Joshua says:

    130,135,140,145×3

    WOD 8rds + 3reps gold ast pistols, 1 pad hsp after 2 rounds

  29. Lara says:

    65k gold dead lift, 9 + 16 WOD gold (all assisted)

  30. Anna R. says:

    Deadlift: 85, 90, 95, 100
    WOD: 4 + 15 – got ambitious and started w/ the gymnastics apparatus for hspu and then went to 25k plates after round 1. PVC pipe for pistols. MUs were a lot of attempts mixed with a few completed ones. All on rings.

  31. Abby Horbach says:

    DL: 85, 95, 85×4

    WOD 9 rds–mu progressions, pistols, & dhspu (10k)

  32. Merf says:

    DL – 100k, sets of 3-5
    WOD – 5 + 1 Rx

  33. Stewart says:

    DL: 170×2, 180×4
    WOD: 10rds + 9 reps
    Scaled: Regular Pistols & HSPU’s

  34. Amy S. says:

    DL: 3x65k, 3x68k
    WOD: 11 rds + 7 (strict jumping pull ups, asst pistols w/ring, push ups)

  35. Shannon says:

    DL: 100, 105, 110, 115, 123 (PR), 125 (3k PR)
    WOD: 6+7 – used 5k bar for oh pistols but pistols weren’t below 90; MU and deficit HSPU Rx

  36. Juan says:

    DL – 80×2, 85,90×2, 95 (gold)
    WOD – 9rds + 12 Mix of RX and Gold (prog RMU, BMU, HSPU, assisted pistols)

  37. Kayla says:

    Deadlift: 65,65,65,75,75,75
    WOD: 7 rounds + 9 Gold

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