August 2015

There will be a TEAM WOD this Saturday!!!! Come in and lets have fun. Labor Day Hours are TBD. MAX EFFORT Shoulder press 1 rep max!   WOD 15 minute AMRAP 4 Handstand Push Ups (head to the floor, you may kip if need to be) 8 Chest to bar pull ups 12 kettlebell swings […]

Congratulations to everyone’s favorite CrossFit Kids trainer Joanie, as she was married over the weekend to an awesome guy Ron!! Enjoy the honeymoon you two and may The Lord bless you both in health and happiness. MAX EFFORT Back Squat 1 rep max   WOD 5 minute AMRAP 4 power cleans 155/110lb 8 Pistols (alternating

Open Gym 9:30am until Noon. Come in and make up a WOD, a lift, or do some mobility. Maybe do some Muscle ups or handstand push ups…..?

Melisa R. has a pair of lifting shoes women’s size 7 for sale, please contact her for details. They were used for only 19 cleans.   There will be a 50 minute Drop Dead time. In other words you will only have 50 minutes to complete. If you are relatively new to CrossFit Carol Stream

Please RSVP to class!!! WOD AMRAP in 20 minutes of: Run 400m 10 Power/Split or squat Snatches* *Starting with 75/50lb then each round after add weight. You may add any weight you desire. All reps must be received overhead in the locked out position, press outs will be considered a no-rep.  Take your time on

God blessed this world on August 26th 1953 (8/26/1953) with my friend and business partner Mike Pajor. I thank you buddy for your endless dedication to this awesome community that we have built. Lets do a WOD to honor our good friend Mike Pajor! I asked Mike earlier to give me three of his favorite

MAX EFFORT Deadlift 5,5,5 (Deload 40,50,60%) Or 20,20,20 (40,50,60%) WOD 5 rounds for time of: 9 Sumo deadlift High pulls 95/65lb 9 Shoulder to overhead (press/push press/jerk or split) 95/65lb 9 Box jumps 24/20

MAX EFFORT Back Squat 5,5,5 (Deload 40,50,60%) Or 20,20,20 (40,50,60%)   WOD 6 rounds of: 3 minutes to run 200m complete as many rounds of 3 pull ups 6 push ups 9 squats   You have 3 minutes to:  complete one 200m run then come in and do as many rounds of the 3,6,9 as

THERE IS NO YOGA for ATHLETES today.   Open Gym from 9:30 am until Noon. Come in make up a WOD, a lift or do mobility and hang out.    

Remember… this Saturday the 22nd there is NO Yoga for Athletes. WOD Run 400m 30 wall balls 30 burpees Run 400m 30 Kettlebell Swings 55/35lb Run to Gary 30 kettlebell Swings Run 400m 30 burpees 30 Wall balls Run 400m