April 24, 2014

1424475_10152362920474521_2291513433995572999_n#kaylengesamen #meganschipper #gymcleanupcrew

Respect The Gym

Please help keep the gym clean.

If you get it out, put it away

If you spill it, sweep it up

Thank You So Much For Your Help!

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.

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!

THURSDAY HOT BOX CLASSES

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

Hot Yoga: 4:15pm and 6:30pm Class today!  Sign up  this week and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX:   Advanced Skills Class 5am and 5pm.  Open Gym/Skills

Gold:  Basic Skills or Advanced Skills Class 5am and 5/5:30pm.  Sign Up and work your skills!

Silver: Basic Skills Class 5am and 5:30pm.  Sign Up and work your skills!

Endurance: Open Gym/Skills

Men’s S&C: 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.

Women’s S&C:  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.

Competitor:  Advanced Skills Class 5am and 5pm.

10 Responses to April 24, 2014

  1. Schotty says:

    WOW to days in one row?

  2. Michelle B says:

    Partner wod with liddle.
    6 rnds 250m row 15 kb swings @ 35# 15 hang snatches at 20k 250m row. Alternating rounds for a total of 3 rnds a person. 32:21.

  3. Ethan says:

    Partner WOD with Lara.
    3 rounds each: 250 row. 15 kb swings 55lb. 15 hang power snatches 50k. 250 row. 32:28

    Then 3 rds of 10 ghd sit ups and 20 double unders. 3:05

  4. Westin says:

    6 Rds:250M row. 15 KBS (45#). 15 Burpees. 15 Hanging Power Snatch (25K) 250 Row 2 minute between rds. Time 57:25

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