August 2014

We will be closed today. Your WOD assignment is: Go do something active. Even if it is active stretching, riding a bike, going to the pool one last time…etc. Enjoy the day off!

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Saturday the 30th of August from 8am until 4pm. There will be NO OPEN GYM Today!!  We will have food, coffee, beverages and a ton of information for those of you who are interested in CrossFit Carol Stream but have not taken that leap of

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Satruday the 30th of August from 8am until 4pm. There will be NO OPEN GYM tomorrow.  Second- We will be closed on Monday in recognition of Labor Day. Your workout for the day will be to be active. Please post to

Group Warm Up!   WOD 3 rounds for time of: 400m run 10 Power Cleans 135/95lb 15 Barbell facing burpees*   *You must do the burpee facing the bar and must be far enough away from bar so it does not interfere with your head placement. Also you must jump over the bar with both

Yoga at 7am!!!    Active Group Warm Up!   “Fight Gone Bad!“ Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/50 pounds (Reps) Box Jump, 20/16″ box (Reps) Push-press, 75/50 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does

Group Warm Up! WOD AMRAP in 15 minutes of: 4 Handstand Push Ups 8 L-Pull Ups*   The standard for the “L” pull up is you will begin at the bottom of the pull up with your legs straight in front of you then you will begin the pull up.  You may keep the your

Group Warm Up!!   MAX EFFORT: Front Squat 1 rep max   WOD 3 rounds for time of: 15 Squat Clean 115/80 15 Lateral over the bar Burpees   Post loads and times to comments….

Open Gym From 9:30am until Noon!   Come in and see Joanie. Make up a WOD, or a 1 rep max you missed. Or just come do mobility and have coffee.

Active GROUP Warm Up!! Skill Work: Snatch   WOD 5 rounds for time of: 12 reps of Snatch Grip Deadlift 95/65lb 12 reps of Hang Power Snatch 95/65lb 12 reps Overhead Squat 95/65lb   And extra credit is 10 Burpee Pull overs! Post loads and times to comments…

Group Warm Up!!   WOD 5 rounds for time of: 10 Grasshoppers 15 Weighted Walking Lunges 55/35lb 20 Kettlebell Swings 55/35lb   Post times to comments….