March 28, 2014

eb4d0c1a267804c09d1c0ea5a80fb413dce2fdef252f9c9ee59811c6ff6a0013CrossFit Games Wod 14.5 has been released! 

Keep tabs on how well our competitors and our teams are doing here!

Stop in and check out the Thrift Shop!  New and used workout gear!! Thrift Shop is open through Sunday!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

All Access Pass saves you money!  Purchase one today!

SAVE YOUR JOINTS!!  We are now offering a Mobility and Elements Class M & W at 4:30pm!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! Your Body Is Worth It!

Please REMEMBER to SIGN UP FOR CLASSES!!!!  Click here to register.

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME):  No Class Today.  Sign up M, W at 4:30pm and reach your genetic potential.

Hot Yoga:  No Class today.  Sign up next week T, W, Th and Sweat it out in the Hot Box!

Barre:  No Class!  Sign up next week T, Th and tone your bootay!

FRIDAY CROSSFIT CLASSES

RX:  3×3 Front Squat @ 8 RPE. Then, “Filthy 50″ for time:  50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next. Refer to 11/13/2013

Gold:  3×5 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.  Refer to 11/13/2013

Silver:  3×5 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.  Refer to 11/ 13/2013

Endurance: 300 Air Squats For time.

Men’s S&C:  CrossFit Games Open Wod 14.5

Women’s S&C: CrossFit Games Open Wod 14.5

Competitor:  Google doc.

39 Responses to March 28, 2014

  1. Krista says:

    FS – 55, 60, 60
    Filthy – 24:34 rx (2:38 pr)

    • Flick says:

      Hey guys (meaning the 4:45 and 5:45 am classes),

      I’d like to apologize for being a bum this morning. I was scheduled to coach both classes and failed to wake up to my alarm. I’m not really sure how or why, but it happened. I hope you all had a great workout and tackled the Filthy 50 like it was nothing.

  2. Amber says:

    FS:30
    Filthy fifty: 355

  3. Zach D. says:

    Lift: 110×2 115
    WOD: 408rx

  4. Eric R says:

    FS: 110
    WOD: 446Rx

  5. flo says:

    Front squat 100

    Filthy 50: 416 Rx (405 in November). Some sketchy kte

  6. Amanda Jo says:

    WOD- 34 burpees @cap w/28:05 finish (20 WB @cap in Nov and DNF)

  7. Lindsey A says:

    Lift: 45×3

    WOD: 41 WB at 25min cap. Gold(step up and KNE attempts) 26WB @ cap in Nov

  8. Amy R says:

    Wod 28:06 rx

  9. Grant G says:

    120/130/140
    23:33

  10. Alicia R says:

    Lift: 37 gold
    WOD: 450 at time cap (35# KB, 15k PP, 14# WB)

  11. Adam Liddle says:

    FS-90×3
    14.5-18:57 RX. Wow…that sucked

  12. Michelle B says:

    Fs- 45 × 3
    Wod- 364 reps. Buffed it on bj # 13. Thank god I wear long socks!

  13. Spencer G says:

    FS-110/120/130
    WOD-22:38rx

    • Spencer G says:

      2/21/12 time 25:43rx
      4/27/11 time 33:30rx

      If you aren’t blogging on a consistent basis you won’t be able to look back and see how far you have come. It’s really fun to look back. Start Blogging times or at least track on your own.

  14. Westin says:

    BS: 50×3
    14.5: 32:59, thanks Amy for keeping track of my score and keeping me on track!

  15. Joshua says:

    Front Squat 80

    Filthy 50 26:42 50 left at time cap Some iffy kte

  16. Cory L says:

    FS 60×2, 65 gold
    WOD 320 gold (45 kg kettlebell)

  17. Josh R says:

    FS: 80×3
    WOD: 24:36

  18. Tom T says:

    WOD: 14.5 done. Thanks Belmer. Always good coaching/motivation from you.

    Shantelle: The blog pic is perfect for this wod. My legs are jello and Dave Castro can #$%@ *%@#$ &*^$#!!!

  19. Bret says:

    90×3
    23:50 RX (:43 sec slower)

  20. Reid says:

    FS – 70, 75, 75
    WOD – 386 Rx (50lb KB)

  21. Tj says:

    Fs 50 60 50

    WOD 368 with 45lb Kb

  22. Shantelle says:

    FS 45
    dirty thirty 15:20rx

  23. Danae says:

    FS: 45k 3×3
    Wod: 420 rx at time cap. Kte were iffy with belly and did step ups with 24′. Last time, I finished at time with 36 wb so interesting that I did better today.

  24. Abby O says:

    Front squat:80,85×2
    WOD:24:59rx

  25. Jenni says:

    Front Squat: 45
    WOD: 390, 10lb wall ball, 15k bar

  26. Juan says:

    Front Squat 70×3
    Filthy 50: 360 reps at time cap

  27. Jessica Wass says:

    14.5-12:09rx

  28. Stewart says:

    FS: 80×2, 90
    WOD: 22:38 RX

  29. Kyle Duvall says:

    Front Squat: 6×3 90, 92, 95×4

    Filthy 50: 25:40 Rx
    Did this on Saturday after 14.5 on Friday. 11/13/2013: 24:16Rx

  30. Ethan A says:

    80 90 100 fs
    Wod: 430 @ 25. 29:14 to finish.

  31. Jordan K says:

    FS: 50×2, 60
    WOD: 38:00 Rx

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