Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

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

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Tuesday

WOD DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Post

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Monday!

What an awesome weekend! We want to thank Bob Garon from Synergy Kettlebell Training in St. Charles for the awesome clinic Saturday morning and for

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Saturday!!

Today is the day!!! First we have an awesome Kettlebell Coach Bob Garon coming to teach us better Kettlebell technique! Later today we will have

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Friday

Tomorrow (Saturday the 23rd) we are having a Kettlebell clinic that will begin at 10:30am until noon. There will not be an open gym and

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Thursday

Powerlifting Clean 1 rep max Weightlifting Clean 1,1,1 (heavy singles) Back Squat 1,1,1 Conditioning: Work on a weakness. Now take a moment to think about

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Wednesday

Powerlifting/Weightlifting: Push/Split Jerk 1 rep max (a press out is a NO rep. You must receive the bar with the arms locked out!)   WOD

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Tuesday

Powerlifting: Power Snatch 1 rep max (a press out is a not rep. You must receive the bar overhead with arms extended) Weightlifting: Snatch 1,1,1,

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Monday

July 23rd, this Saturday is the Kettlebell clinic at 10:30! Everyone could use the training with that awesome tool the Kettlebell. I know Mike and

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Friday

Hey! So you know we have a Kettlebell clinic on the 23rd of July (my birthday) that I highly recommend YOU sign up for!!! So

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Thursday

Powerlifting: Back Squat 1 rep max Weightlifting (and anyone else) EMOM for 20 minutes Even: Clean 3 reps Odd: Strict Pull ups x5 (Play with

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Wednesday

Powerlifting: Deadlift 1 rep max Weightlifting: Rest…. WOD 5 rounds for time 0f: 100 feet of walking lunges 21 Burpees Post loads and times to

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Tuesday

July 23rd we have a couple of awesome things going on! First in the morning we have the Kettlebell clinic that will be taught by

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Monday

July 23rd we have a couple of awesome things going on! First in the morning we have the Kettlebell clinic that will be taught by

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Saturday, July 9, 2016

Reminder: Kettlebell Clinic with Coach Bob Garon July 23. Let us know if you will be coming, class limited to 20.Bob’s Certification/Experience… Synergy Kettlebell Fitness

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Tuesday, July 5, 2016

It’s great to be back! North Carolina and the Great Smokey Mountains offer a lot of peace and tranquility… great vacation with the whole family!

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Friday!

We will be closed Saturday the 2nd of July and Monday the 4th of July…. which just happens to be the 240th birthday of this

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Thursday

Powerlifting: Front Squat 5,5,5 (de-load 40,50 & 60%) Weightlifting: Snatch 5×2 @ 88% Front Squat 5×2 @ 88% Conditioning: 3-5 rounds of 10-15 Ring Crunches

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Wednesday

Quick reminder, we are closed this Saturday the 2nd, and Monday the 4th of July the 240th birthday of this awesome free country!! Diane 21-15-9

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Tuesday

Powerlifting: Back Squat 5,5,5 (de-load 40,50,60% NO plus) Weightlifting: Clean 5×2 @ 88% Back Squat 5×2 @ 88%   WOD A 5 rounds for time

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Monday

We will be closed this Saturday and next Monday the 4th of July in recognition of this great country’s birthday!! 240 years and two time

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Saturday!!

Open Gym from 9:30am until Noon! Come in do some mobility… work on a skill (double unders, muscle ups etc) make up a lift you

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Friday

WOD 4 Rounds for time of: 30 Weighted Step ups 45/30lb dumbbell (in rack position) on 24/20″ box 30 Dumbbell power snatches 45/30lb 30 feet

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Thursday

Powerlifting: Front Squat 5,3,3,1,1+ Weightlifting: Snatch 5×3 @83% Front Squat 5×3 @ 83% Conditioning Work on handstand holds and handstand walking. Post total time held

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Wednesday

This Friday we are finally doing the 2 minute push up test from the Push up program we started way back in history. The delay

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Tuesday

Flex Yoga at 10:30 am today!! July 23 we will be having a Kettlebell clinic taught by local Ketllebell pro Bob Garon. He has taught

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Monday

WOD AMRAP in 20 minutes of: Run 200m 12 push ups 12 Kettlebell snatches 55/35lb* *The end of the kettlebell snatch is with bell locked

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Saturday

we will have open gym from 9:30 am until noon. Come in and work on a skill or complete a workout (Army birthday WOD) that

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Thursday

Yoga today at 10:30!!!! Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 4×4 @78% Snatch Pull 3×3 100% Front Squat 4×3@ 80% Conditioning: 3 rounds of: 10-15

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Wednesday

Mary will be conducting the running clinic today for the 9am class!!! Powerlifting Deadlift 3,3,3,3,3+ Weightlifting Rest…… WOD 50-35-20 Double unders 30-25-20 Push Ups Post

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Tuesday

There is NO YOGA tomorrow. Weightlifters and Powerlifters: EMOM for 15 minutes 1 Clean and Jerk (you may squat or power) add weight as you

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Monday

Tuesday evening the 14th (tomorrow) and Wednesday morning the 15th we will be having another running clinic! Come in and get ready to improve your

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Friday!!

Next week Tuesday evening the 14th and Wednesday morning the 15th we will be having another running clinic! Come in and get ready to improve

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Thursday

Weigthlifting: Snatch 4×5 @ 73% (if you miss, count that as a rep for that round) Powerlifting/WOD/Conditioning: EMOM for 20 minutes alternating between Even minutes

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Wednesday

Powerlifting Deadlift 5,5,5,5,5+ Weightlifting Rest…. WOD 2 Rounds for time 100 ft of Walking lunge with a 55/35lb kettlebell or dumbbell in front rack Run

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Tuesday

  Powerlifting: Shoulder press 5,5,5,5,5+ Weightlifting: Jerk (split or push) 5×5 @ 73%   WOD 20 minute AMRAP 10 Chest to bar Pull ups 10

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Monday

Powerlifting (repeating last cycle, no 1 rep maxes) Back Squat 5,5,5,5,5+ Weightlifting Hang Clean 4×3 @ 73% Clean Pull 3×3 @100% Back Squat 4×3 @

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Friday!

Come in Saturday for a FUN WOD!   WOD AMRAP in 20 minutes of: 10 Snatch grip deadlifts 95/65lb 10 Hang power snatches 95/65lb 10

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Thursday

Hey I want to say awesome job to everyone that did the Bear Complex! That workout was no joke, and I saw a lot of

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Wednesday

This Saturday come in for a FUN WOD, we can throw things, carry things, drag and pull things…. bring a friend to try it too!

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Tuesday

I want to thank everyone for their participation in Murph for Miller. It was really awesome to see everyone make a strong effort to do

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Saturday

We have Flex Yoga at 8:30am! This will be our last Saturday Yoga class. Come in and give it a try for a great way

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Friday!!!

  We all know what today is!!! It is the day we do Murph for Miller! Donations will be accepted and given to the Midwest

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Thursday

This Friday is Murph for Miller!! This is a serious WOD that serves a serious purpose. Donations will be accepted and given to the Midwest

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Wednesday

This Friday is Murph for Miller!! This is a serious WOD that serves a serious purpose. Donations will be accepted and given to the Midwest

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Tuesday

This Friday is Murph for Miller!! This is a serious WOD that serves a serious purpose. Donations will be accepted and given to the Midwest

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Monday

This Friday is Murph for Miller!! This is a serious WOD that serves a serious purpose. Donations will be accepted and given to the Midwest

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Friday

As I mentioned Monday, we are currently in the process of switching our email system.  Thanks to those of you who have already confirmed.  As

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Thursday

Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 3×2 @83% Snatch pull 3×3 @100% Front squat 3×3 @ 83% Conditioning: 3 rounds (not for time) 15-20 reverse

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Wednesday

Powerlifting: deadlift 3,3,3,3,3+ Weightlifting: Rest…. Shoulder mobility WOD 50-35-20 rep rounds of Wall Balls 20/14 Burpees Double unders post times to WODHOPPER!!

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Tuesday

Attention all members and followers of our awesome gym: We are moving to a new email system over the next week, so you may get

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Monday

Powerlifting: Back Squat 3,3,3,3,3+ Weightlifting: EMOM Clean 7 minutes 1 rep on the minute at 83%. A failed lift counts, just rest and reset for

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Friday!!

Lucky Friday! WOD 3 rounds for time of: Run to Gary ave: 21 dumbbell hang squat cleans 35/25 21 over the box box jumps 24/20

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Thursday

Powerlifting: Front Squat 5,5,5,5,5+ Weightlifting: Snatch 3×3 @78% Front Squat 3×3 @80% Push Up Program Tabata Push up. The score will be the lowest number

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Wednesday

Powerlifting: Deadlift 5,5,5,5,5+ Row 5,5,5,5,5* (each row is to be done after each set of 5 deadlifts) Weightlifting: Clean Pull 3×5 @100% of 1 rep

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Tuesday

Powerlifting: Shoulder press 5,5,5,5,5+ Weightlifting: Jerk 3×3 @80% Push press 3×3 @ 110% of shoulder press Push Up program: Bottom of push up plank hold

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Monday!

Lets start this week out right…. Lifting! Powerlifting: Back Squat 5,5,5,5,5+ Weightlifting: Clean 3×3 @80% Back Squat 5,5,5 @80%   WOD 6 minute AMRAP 10

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Saturday

Yoga at 8:30!! 9:30 we open for workouts. Bring a friend Partner WOD at 10:15-10:30 start time. Bring that friend, sibling, neighbor that you know

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Friday

Saturday…..  Bring a friend partner WOD!!! You know the drill! Don’t forget to check in on Facebook!! WOD Complete the following for time: Run 400m

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Thursday

Saturday bring a friend for a partner WOD! Bring someone who is wanting to try CrossFit, or someone who you think needs to try our

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Wednesday

This Saturday bring a friend for a WOD! Bring someone who is on the fence about trying our program and wants to get in shape!

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Tuesday EDIT

Cheryl’s son Cole is having a raffle at his school. Please use info above to buy a ticket! WOD 3 Rounds for time of: Run

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Tuesday

  Cheryl’s son Cole is having a raffle at his school. Please use info above to buy a ticket!     WOD 3 Rounds for

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Monday!

This Saturday is Bring a friend partner WOD! We will do something fun to introduce new people to CrossFit Carol Stream.   Push Up Program:

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Saturday

There is no yoga today. we open at 9:30am, come in for a fun workout… No points, no score just a fun workout! 9:30-Noon.

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Friday!!

On Saturday we will have a ‘fun WOD’…. these are workouts where time does not matter, but fun does. No really it is about having

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Thursday

Powerlifting Back Squat 1 rep max Weightlifting Clean 3×5 (go by feel) Clean pull 3×3 90-100% of 1 rep Back Squat 3×5 @70% Conditioning 2-4

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Wednesday

Powerlifting Deadlift 1 rep max Weightlifting Mobility….   WOD 21-18-15-12-9-6-3 rep rounds for time: Sit ups Walking lunges Triple unders*   *If you cannot do

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Tuesday

Powerlifting Shoulder Press 1 rep max Weightlifting Jerk 3×3 (by feel) Push Press 3×3 (by feel) Push Up program: 4 rounds of: One armed planks

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Monday

Powerlifting Front Squat 1 rep max Weightlifting Snatch 3×3 Snatch pull 3×3 Front Squat 3×3 @75% WOD AMRAP in 15 minutes of: 3 bar muscle

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Saturday TEAM WOD!

WOD With two person teams: 20 Minute AMRAP Power Cleans* 60 Wall Balls 20/14 40 Burpees *The repetitions for the power clean will vary depending

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Friday!

The better we can move our body and know where it is at and have control in all movements, the better we will be able

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Thursday

Team WOD this Saturday! We will open at 9:30 and close at noon. There will be no set start time. We can run several heats

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Wednesday

Push up Program: You have 90 seconds to do 75% of the push ups you did in the 2 minute drill last week. You may

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Tuesday

Don’t forget about this Saturday!!!  Team WOD! Let us know who is on your team….. Powerlifting Shoulder press 5,5,5 (de-load) Weightlifting Rest   WOD A.

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Monday

  This Saturday the 23rd of April is the TEAM WOD!! Make a team now and start working on a strategy.   Powerlifting Front Squat

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Friday!

Partner TEAM WOD next Saturday the 23rd! Start picking a partner to do the WOD with. If you cannot find someone and would like to

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Thursday

Powerlifting: Back Squat 5,3,3,1,1+ Weightlifting Cleans EMOM* You will begin the EMOM with 65% of your 1 rep max. You will do 1 rep every

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Wednesday

Push Up program: Bottom of push up plank hold to push up. You will hold the bottom of the push up for 10 second intervals

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Tuesday

  Powerlifting Shoulder Press 5,3,3,1,1+ Weightlifting Push Jerks 3×2 @ 85%   WOD 10 minute amrap of Power snatches 95/65 (Masters 65/45lb) Box Jumps 24/20

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Monday!

Today we begin the push up cycle. This cycle will last 6 weeks and we will be repeating the 2 minute test at the end

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Saturday

NO YOGA TODAY. Come in for agility drills and conditioning! It will be things we don’t normally do in our daily WOD’s Lets have fun!

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Friday!

On Monday we will begin another “push up” program. This is one area that everyone can make room for improvement. We will begin with the

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Thursday

TEAM WOD will be on April 23! Start planning now….. Workout details to be released next week. Power Lifting Back Squat 3,3,3,3,3+ Weightlifting 15 minute

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Wednesday

We will be doing a TEAM WOD at the end of the month on a Saturday morning. It will be teams of two, co-ed or

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Tuesday

Power Lifting Shoulder press 3,3,3,3,3+ Weightlifting Jerks (push/split) 3,3,3,3 @80% of 1 rep. WOD AMRAP in 15 minutes of: 5 per arm Kettlbell clean and

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