Workout, Happening, and Updates at CROSSFIT CAROL STREAM

MAX EFFORT: Push/Split Jerk 3×3 @ 81% Push press 3×3@ 110% of shoulder press max Back Squat 5×3 @ 87% Bodyweight Strength Program Week 7

December 3rd will be the annual Christmas party at the Pajor Palace! Bring a paleo dish to pass… We look forward to seeing you all

Bodyweight Strength Program Week 6 Day 5 AMRAP in 20 minutes…. 10 Toes To Bar 5 Power Cleans 155/110 10 Push Ups Post rounds to

MAX EFFORT EMOM For 12 Minutes 2 Reps of Hang Power Snatch (starting weight has to be a minimum of 70% of your 1 rep

Bodyweight Strength Program Week 6 Day 3… Partner WOD With a continuously running clock for 21 minutes: with a partner you will have 6 minutes

Dynamic Warm Up: Rowing Compilation: 10 strokes only using legs, (lean forward in order to NOT use hips) 10 strokes using legs and hips 10

BodyWeight Strength Program: Week 6 Day 1   WOD Max Rounds in 3 minutes of: 3 Power Snatches 95/65lb 6 Pull ups 9 Box Jumps

Open Gym From 9:30am Until Noon Bodyweight Strength Program Week 5 Day 6. Its a fun one!

Bodyweight Strength program: Week 5 Day 5 WOD AMRAP in 15 minutes! 10 Burpees 20 Walking Lunges 30 Double unders   Post rounds to BoxCommand…..

Thank you to the everyone for participating in the member meetings. We appreciate the participation and any feedback you had and will have. Now the

Bodyweight Strength Week 5 Day 3. For this workout you will do all of the Strength movements but for a shorter amount of time. 10

Bodyweight Strength Program Week 5 Day 2… Assessment is over and you should all have an idea of what gains you have made, or what

MAX EFFORT/WOD Back Squat 5×3 @ 81% Box Back Squat 5×3 @81% (squat to a box or chair that is at or slightly below parallel,

Open Gym from 9:30am until Noon! Come in makeup a WOD or a lift… or if you are registered for the Lift Off come in

     Bodyweight Strength Program Week 4 Day 5.     Then join in on the CrossFit LiftOff!     Workout Rx’d Workout Complete as many rounds as

MAX EFFORT/WOD Front Squad 10×3 @ 83% Then: Bodyweight Strength program Week 4 Day 3. Work on quality of movement, and in the later rounds

Well I am posting this before the end of the Cubs game, I am assuming by the score that there will be a game 7

EMOMEvery minute on the minute for 15 minutes First 5 minutes: 3 Cleans + 1 Jerk @ 75% Second Five minutes: 2 Cleans +1 Jerk

Hey everyone, if you have not yet signed over to BoxCommand click this link and do so. Meanwhile use your mobile device and go to

Open Gym from 9:30am until Noon Dynamic Warm up. Skills: Muscle Up progressions. Work on Bodyweight strength program Or: Make Up a workout or lift

Bodyweight Strength program Week 3 Day 4. WOD 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 75/55lb 20 Box Jumps

Well, we had to postpone the Member meeting due to some world series going on… Anyways stay posted to the next date. Everyone do the

Do not forget, Member meeting tonight at 7:30. Show up, learn, share, have a beer. WOD Complete as many rounds as possible in 20 minutes

WOD Back Squat 10×3 at 75% of your 1 rep max. Do not use your base. That is 10 rounds of 3 reps at 75%

Bodyweight Strength program: Week 3 Day 1 This part (next 2 weeks) of the BW Strength program is basically the same movements you have been

Open Gym from 9:30am until Noon. Bodyweight Strength program week 2 day 3. Come in and do 3 rounds of the program. Work on good

WOD AMRAP in 20 minutes of: One round consists of: 15 Sumo Deadlift High pulls 75/50 Then: Carry barbell (anyway you desire) to the east

Today we will do the Bodyweight Strength program after our lift. Max  Effort Back Squat 1 rep max Conditioning: Bodyweight Strength Program: Week 2 Day

Today we will do a Partner WOD! As a team of two you will complete the following for time: WOD Row 2000m Deadlift 60 reps

Bodyweight Strength program: Week 2 Day 1 MAX EFFORT: Clean & Jerk 1 rep max WOD A AMRAP in 10 minutes 30 Air Squats 5

WOD AMRAP in 15 minutes: 5 Power Snatches 115/80lb 10 Toes to bar 15 Walking lunges Post rounds to WODHOPPER/BoxCommand!

Bodyweight Strength program: Rest…. WOD For time do the following: First complete: 50 wall balls and 50 burpees…. (you may partition reps as needed) Then

Day 3 of the Bodyweight Strength program. Again figure around 15 minutes of warm-up and the BW Strength program.   Everyone: After two days of

Bodyweight Strength program: Rest….. Weightlifters/Powerlifters: Deadlift 1 rep max WOD For time complete the following: Row 500m Then 10,9,8,7,6,5,4,3,2,1 rep rounds of: Kettlebell Swings 70/55

To the evening classes, I dropped the ball and failed to give out the assessment sheets to record your current ability level. WOD You will

Today we start the Body Weight Strength program!! We will begin the program with an assessment of your ability to perform certain bodyweight exercises. This

Open Gym from 9:30am until Noon! Come in and work on movement and body weight strength! Mobility and skill development is always encouraged too!!

WOD 4 Rounds for time of: 20 Dumbbell Push Press 35/25lb 20 Dumbbell Weighted step up on 24/20″ box 40 Jump rope single unders in

Weightlifting: Snatch 3×3 @ 81% everyone: EMOM for 16 minutes complete the following: Even minutes: 5 Front Squats Odd minutes: “core exercise”* *Either 10 GHD

WOD 2 rounds of: 15 Deadlift 185/135 15 Burpee Then 2 rounds of: 15 Sumo-Deadlift High Pull 95/65lb 15 Toes to Bar Only one bar

Powerlifting: Back Squat 5,3,3,1,1+ Weightlifting Clean 5×2+1 Jerk@ 81% Back Squat 3×3 @ 81% WOD 10 minute AMRAP of: 10 Hang Power Cleans 135/95 20

WOD A “Nate“ AMRAP in 20 minutes of 2 Muscle Ups 4 Handstand push ups 8 Kettlebell swings 70/55lb   WOD B AMRAP in 20

Open gym from 9:30am until Noon. Come in and make up a WOD, work on a Skill or mobility.  

WOD AMRAP in 15 minutes of: 5 Power Cleans 155/110 10 Burpee Box Jumps 24/20 (you may step up on box) Post rounds to WODHOPPER!!

WOD AMRAP in 15 minutes of 10 One Legged Squats* 10 Push ups 10 Sit Ups 10 Russian Swings 70/55lb *If you are unable to

Powerlifters: Deadlift 5,3,3,1,1+ Weightlifters: Snatch grip deadlift 3×3 at 125% of 1 rep max snatch. WOD For time: 21-15-9 reps 115/80lb Power Snatch 50-35-20 reps

WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/50 lb. From 5:00-10:00 use 95/65 lb. From 10:00-15:00 use 115/80

WOD Three rounds for time of: Run 400m 15 Right arm dumbbell snatches 55/35lb 15 Left arm Dumbbell snatches 55/35lb 21 pull ups post times

I would like to congratulate Mike and Jeannie Pajor for becoming proud new grandparents of Samantha Kay Pajor who was born Friday September 23 2016

WOD For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling* Push Ups Toes To Bar *With an Olympic bar holding

Powerlifting: Back Squat 3,3,3,3,3+ Everyone: EMOM for 15 minutes: 3 power cleans for the first 5 minutes 2 power cleans the second 5 minutes 1

Powerlifting: Deadlift 3,3,3,3,3+ Weightlifting: Deadlift 3×3 @ 84% WOD “Jackie” For time: 1,000-meter row 45/35-lb. thrusters, 50 reps 30 pull-ups Post time to WODHOPPER!!!

Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 3×3 @ 84% Front Squat 3×3 @84%   WOD 7 minute AMRAP of: 10 Reps Front Rack Walking Lunge

Congratulations Mike D on another outstanding performance of endurance… Mike lifted 100 tons in under 8 hours, that’s 200,000 pounds! Thank you to everyone that

We open at 8am until 4pm! We will only be focusing on Mike Amd Friends Lift 100 tons! come in to support us and support

Tomorrow is the event “Mike and Friends lifts 100 tons!” Please come, support us anyway you can! If you want to donate  Click Here! For

If you want to donate to “Mike and Friends lifts 100” Click Here! For more info on all of this and to find out more

Powerlifters: Deadlift 5,5,5,5,5+ Weightlifters: Elevated Deadlift 5×3 @ 1.5 clean weight, while performing deads,  lifter will stand on light bumpers. WOD 21,18,15,12,9,6 rep rounds of:

If you want to donate to “Mike and Friends lifts 100” Click Here! For more info on all of this and to find out more

Mike Lifts 100 is this Saturday!!!! Start donating or collecting donations… there is a sign up sheet in the gym for  you to support in

open gym from 9:30 until noon! If you are interested we can all do the CrossFit Team series workout(s).

Unfortunately we will close early for the evening classes. We will be open from 4pm until 5:30pm I apologize for any inconvenience. We will resume

Cheryl and John working on Overhead Squats! MAX EFFORT: EMOM for 15 minutes 2 Cleans and 1 Jerk every minute on the minute (you may

“Mike Lifts 100” is less than two weeks away! Start collecting those donations!! WOD “Helen” 3 Rounds for time of: Run 400m 21 Kettlebell Swings

Relaxing post Friday WOD…. Weightlifters: Snatch 3×5 @ 65% Overhead Squat 1 rep max Powerlifters: Overhead Squat 1 rep max WOD A For time: Row

CLOSED today. Regular hours to resume on Tuesday.

Open gym from 9:30 until noon.Arrive before 10:30 if you want to join in on a ‘fun’ WOD.

We will be closed on Monday in recognition of Labor Day. Saturday come in for a ‘fun’ workout! We will do the things we do

Above we have Mary who is 6 months pregnant and still see the importance in performing the snatch! Nice work Mary! Powerlifters: Back Squat 1

MAX EFFORT Deadlift 1 rep max WOD For time complete the following: Row 750m 50 walking lunges 50 sit ups 50 push ups Run to

We will be closed on Monday the 5th of September in recognition of Labor Day.   Powerlifting: Front Squat 1 rep max Weightlifting Hang Snatch

WOD 3 rounds for time of: Run 400m 20 Burpee box jumps 24/20 12 Pull ups Post times to WODHOPPER!!

Open Gym from 9:30am until Noon! Come in to make up a WOD or a lift, or come in and WE will make up a

September 17th is “Mike lifts 100!” Get a team together and raise some money for a good cause. Talk to one of us about strategies.

Everyone complete the following…. (if you follow the Powerlifting program you may do power cleans) Like an EMOM: 12 minutes of: From 0:00-3:00 minutes complete

Powerlifting: Deadlift 5,5,5 (de-load) Weightlifting: Rest WOD 5 Rounds for time of: 100 feet walking lunges 50 Sit ups 21 Kettlebell Swings Post times to

Powerlifting: Shoulder press 5,5,5 (de-load) Weightlifting: Jerk/Split 3×3 @81%   WOD Open Workout (14.1 originally) 10 minute AMRAP 30 Double unders 15 Power Snatches 75/55lb

Lets start this week off right! Powerlifting: Front Squat 5,5,5 (de-load) Weightlifting: Snatch 3×3 @81% Front Squat 3×3 @81% WOD From 0:00-3:00, perform 3 rounds

come in for a body weight movement workout. We will focus on balance, better movement and just body weight strength…. Or come in a make

Who is interested in competing in the CrossFit Team Series that is talked about in the above video? Let us know, and lets get a

All lifters…. EMOM 15 minutes try to use same or similar loads as last week. 3 reps per minute, First rep: Hang Power Clean Second

Powerlifting: Deadlift 5,3,3,1,1+ Weightlifting: Rest…. WOD AMRAP in 20 minutes: 20 Russian Swings 55/35lb Broad Jump*  (5 Burpees per jump) *For the broad jump, you

There is NO Flex Yoga tomorrow! Again…. NO Flex Yoga. Sorry for any inconvenience. Powerlifting: Front Squat 5,3,3,1,1+ Weightlifting: Hang Snatch 3×3 @ 78% Front

Mike lifts 100 tons is coming up in a month! Get a team together and lets raise some money! I (Jason) am personally going to

Come in for a WOD or just Open Gym. 5 rounds for time of: 155/110-lb. clean and jerk, 10 reps 15-ft. legless rope climb, 1

WOD A For time: 21 Right arm Dumbbell Squat Snatch 45/30lb 21 Toes to bar 21 Left arm Dumbbell Squat Snatch 45/30lb 50 Double unders

Powerlifting and Weightlifting…. EMOM for 15 minutes of: First 5 minutes do 3 power cleans per minute Second 5 minutes do 2 power cleans per

Powerlifting: Deadlift 3,3,3,3,3+ Weightlifting: Rest….. WOD Three rounds for time: Run 400m 30 One legged squats alternating 30 Sit ups Post times to WODHOPPER!!!  

Powerlifting: Shoulder press 3,3,3,3,3+ Weightlifting: Push/Split Jerk 4×3 @78% WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Muscle Snatch 75/55lb (start position will be from the

Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 3×3 @ 78% Front Squat 3×3 @ 78% WOD TK Complete as many rounds as possible in 20 minutes

Open Gym From 9:30am until 11:30am!! Come in and lets work on some gymnastics skills. From handstands and handstand walks to ring work. Or do

2016 Olympics in Rio starts today! Olympic Weightlifting starts Saturday 6 August!! WOD Run 400m Then 2 rounds of: 21 Hang Power Snatches 95/65lb 21

powerlifting front squat 5,5,5,5,5+ weightlifing Snatch 5×3 @75% Front squat 3×5 @75% Conditioning: 10-15 Ring crunches 10-15 supermans or back extensions 5 inverted hangs on

Powerlifting: Deadlift 5,5,5,5,5+ Weightlifting: Rest… WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do

Powerlifting: Back Squat 5,5,5,5,5+ Weightlifting Clean 5×5 @ 76% Back Squat 3×3 @ 76% WOD 3 Rounds for time of: Run 400m 9 Power Clean

Peg board practice: Practice hanging at a comfortable starting height and removing a peg and placing it back in same hole. Then once you have

WOD You may do the exercises, or row, in any order that you desire, as long as you finish the exercise that you started. Build

We will no longer be providing Advocare supplements for free. We will however order then Spark and Re-hydrate and any other supplement you would like.

WOD A For time: 12 handstand push-ups (you can try the rings if you are feeling it!) 155/110-lb. back squats, 15 reps* 20 burpees 9