Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Flex Yoga from 8:30am-9:30am Open Gym from 9:30 until Noon! Come in and work on Skills, Muscle Ups, double unders, O-lifts!    

WOD 16.5 again!!!!  21-18-15-12-9-6-3 Thrusters and Burpees!!!!     No Really….     April Fools! WOD 3 Rounds for time of 21 Power Cleans 115/80lb

Power Lifting Back Squat 5,5,5,5,5+ WEIGHTLIFTING: Snatch 5×2* (75-80% of 1 rep) Back Squat 5,5,5 @75% of 1 rep *we have not snatched (squat) in

POWER LIFTING: Deadlift 5,5,5,5,5+ (65,75,85,85%) WEIGHTLIFTING Rest… WOD 5 Rounds of: 21 Kettlebell swings 55/35 21 box Jumps 24/20 (masters step up) 21 Double unders

EMOM With a continuously running clock for 21 minutes complete the following rep and exercises scheme. You may add and reduce weights accordingly but must

The 2016 Open season is now over and we can get back to regular programming. We want to say what an awesome job everyone has

Yoga at 8:30am.. Open Gym from 9:30 until Noon. Come in and do Open 16.5 or if you already completed it do the following WOD

Ok everyone this is our last one…. Bring your A-Game! Last time we did this WOD (14.5) Isabella had the fastest time for our gym:

The final Open WOD 16.5 is tomorrow… Today we will do some prep work. I am predicting heavy thrusters or a thruster ladder. As far

Pictured… Post sprints fun. WOD Hang power snatch 5-5-5-5-5 reps GO heavy! Rounds should not start at a weight that you can normally work out

With a continuously running clock complete 10 rounds, each for time, of: 100-meter sprint (across parking lot….we can use the whole thing now!!) Rest 90

One more week of Open WOD’s and following CrossFit HQ’s programming. Awesome job so far to everyone that has been sticking with it and participating

FLEX YOGA at 8:30am! Good job to everyone that did Open 16.4 what a doozy! Open gym from 9:30am until Noon Come do mobility, work

There are some basic tips in this video about the hand release push ups. Open WOD 16.4!!! Rx Complete as many rounds and reps as

Not only does Sue get her bar muscle up during the Open WOD 16.3… she had a lot of fans that felt every bit of

WOD 5 rounds of Run to Gary ave. or Row 750m You may do all of one or alternate between the two. Rest as needed

WOD For time: 1 round of: 115/80-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents* Then, 2 rounds of: 115/80-lb.

  MAX EFFORT Back squat 1-1-1-1-1-1-1 reps (7 heavy singles, go BIG!) WOD Then for time do 50 burpees…. Conditioning: Work on handstand push ups

There IS Flex Yoga at 8:30 am too!! And regular open gym starts at 9:30am until Noon!

Open Gym from 9:30am until Noon. Come in do mobility, work on a skill, do the Open WOD 16.3 or just have coffee with this

Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women

WOD A For time: 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb.

Open WOD 16.3 is right around the corner!! Get ready…. I have a feeling this one is going to be something completely different!   WOD

WOD Thruster 1-1-1-1-1-1-1 reps These are heavy singles. You have 7 chances to find how much weight you can ‘thrust’ overhead. You may use a

I want to congratulate Mike R. for being the only member of CrossFit Carol Stream to complete the entire 20 minutes of Open WOD 16.2!!!

There will be NO Yoga today. Sorry for any inconvenience.   Open gym from 9:30 until Noon. Come in and do Open 16.2 or come

16.2!!! Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.

Tomorrow is Open WOD 16.2… Be prepared! Be sure to do mobility and post workout stretching!   WOD   “Helen light” (indoor) 6 rounds for time

WOD Split jerk 1-1-1-1-1-1-1 reps Heavy singles… not necessarily a 1 rep max…. Conditioning: Pick a skill and work on it. Do mobility, or catch

WOD 9-15-21 reps for time of: Row for calories 115/80lb. power snatches Post time to WODHOPPER!!!

Nice job to everyone that did 16.1!!! Also, thank you to everyone who helped judge, cheer on and just participate.   WOD Row 1000m then

YOGA at 8:30!!!   Open Gym from 9:30am until NOON. Come in and make up 16.1 Or do 5,5,5,5,5 of Front Squat   Mobility!!

  Well this is it! It is here…. For those of you that have not registered and are going to (which is all of you)

Tonight the Open will be announced at 7pm our time! There is still plenty of time to sign up and join in on the fun!!

Adam and Brian rocking bar muscle ups!   This Thursday the CrossFit Games Open 16.1 will be announced!! Sign up here for the Open. We

This Thursday the CrossFit Games Open 16.1 will be announced!! Sign up here for the Open. Who wants to start a TEAM??!!! Let us know

  This Thursday the CrossFit Games Open 16.1 will be announced!! Sign up here for the Open. Who wants to start a TEAM??!!! Let us

Better late than never!! Flex Yoga at 8:30! Open Gym from 9:30am until noon….. Come makeup a lift or a WOD or just work on

WOD 5 rounds each for time rest 2 minutes between rounds. Row 250m 100m Farmers WALK with two 55/35lb kettlebells 10 over the bar burpees

5 rounds for time of: 5 wall climbs 10 ring dips 15 toes to bar In the ring dip notice how in the video Matt

You have 10 minutes to establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time* 12

The CrossFit Open Starts SOON!! Click here to sign up! WEIGHTLIFTING/POWER LIFTING Mobility!!! WOD 3 rounds for time of: 21 Kettlebell Swings 55/35lb 21 Box

MAX EFFORT (everyone) Snatch 1 rep max….   WOD 12 minute amrap of 10 Thrusters 65/45lb 10 Pull ups Post 1 rep max and total

Valentines Partner Yoga at 8:30!! Open Gym from 9:30am until noon… Come in and work on some gymnastics skill development. Make up a WOD or

WOD “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups (as always chest to deck and ONLY the

WEIGHTLIFTING: Everyone complete the EMOM… for 15 minutes Clean 3 reps at 70% every minute on the minute for the first five minutes Clean 3

WEIGHTLIFTING Snatch Balance 3×3 @ 70% (of 1 rep max snatch) Hang Snatch 3×3 @ 75% (of 1 rep max snatch) Powerlifting: Shoulder press 1

Powerlifting/Weightlifting: Back Squat 1 rep Max   WOD For time: Row 750m 75 burpees   Post 1 rep max and WOD times to WODHOPPER!!!

Rowing is a great way to warm up and cool down. Stay on track with your rowing, February will end as quickly as it began

Its the FIRST weekend of the month again… SO bring a friend that is new to CrossFit in to try a partner WOD! What a

Saturday we can have a bring a friend partner WOD! I know it is short notice, but if you have someone interested in trying CrossFit

WEIGHTLIFTING: Clean and (split)Jerk 5×1 @ 85% (of clean and jerk 1 rep) Back Squat 5×5 @ 75% POWERLIFTING Back Squat 5,5,5,5,5 (de-load) Conditioning 3

WEIGHTLIFTING Rest… POWERLIFTING Deadlift 5,5,5,5,5 (deload)   WOD 5 Rounds for time of: 21 Wall Balls 20/14 21 Russian Swings 55/35lb 21 Burpees Post times

WEIGHTLIFTING: Overhead Squat 5×5 @70% (of 1 rep overhead squat, if you don’t have that use snatch 1 rep) Powerlifting: Shoulder press 5,5,5,5,5 (de-load) WOD

Rowing Challenge….. You have until the end of this month to row a marathon….. Have fun, make it a competition, have fun, row for cardio,

WEIGHTLIFTING: Snatch 5×1 @ 85% Front Squat 5×5 @ 70% POWERLIFTING: Front Squat 5,5,5,5,5 (de-load 40,50,60%)   WOD AMRAP in 12 Minutes of: 3 Wall

Open Gym From 9:30am until noon! Come in and work on technique with your Olympic lifts, (some of us will be working on the clean)

WOD A “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds

Alex Pajor will be coming to the gym Today at 5pm and again Tomorrow at 9am to give tips and pointers on the Muscle Up

Alex Pajor will be coming to the gym Thursday at 5 and again Friday at 9am to give tips and pointers on the Muscle Up

Alex Pajor will be coming to the gym Thursday at 5 and again Friday at 9am to give tips and pointers on the Muscle Up

Weightlifting: Snatch 3×1 (go for 3 separate heavy singles, add weight or repeat rounds for 3 singles) IF you miss 3 reps in a row

WOD! 4 Rounds for time of: 10 Power Cleans 135/95lb 20 Burpees 30 Wall Balls   Post times to WODHOPPER!!!!

WEIGHTLIFTING 15 Minute EMOM (every minute on the minute) do the (Squat) clean 70% of your 1 rep for the first five minutes, 80% for

The CrossFit Open is upon us! Register by clicking here. AND EVERYONE SHOULD REGISTER!!!   Weightlifting Rest POWERLIFTING: Deadlift 3,3,3,3,3+   WOD 15 minute AMRAP

WEIGHTLIFTING: Jerk 3×2 95% Push Press 3×3 @ 110% of shoulder press Overhead Squat (see conditioning) POWERLIFTING: Shoulder press 3,3,3,3,3+ Conditioning/WOD 3 rounds of perfection

WEIGHTLIFTING: Snatch 4×2 @ 87% Snatch Pull 3×3@ 100% Front Squat 3×2 @ 85% POWERLIFTING: Front Squat 3,3,3,3,3+   WOD AMRAP in 12 minutes of:

Yoga is CANCELLED. Open gym from 9:30 until Noon! Come in work on a skill, make up a WOD of lift you missed or just

Please RSVP to class…… WOD For time: 2 rounds of the couplet: 20 power snatches 75/55lb 20 toes to bar Then: 50 Box Jumps 24/20

WEIGHTLIFTING: Clean & Jerk 4 rounds of 2 cleans and 1 Split jerk @ 90% (of 1 rep) Clean pull 3×3 (110% of your 1

WEIGHTLIFTING: Rest POWERLIFTING: Deadlift 5,5,5,5,5+   WOD There will be a 20 minute time cap for the workout…. 21-15-9 reps of: Dumbbell thrusters L pull-ups*

WEIGHTLIFTING: Jerk 3×3 90% Push Press @ 105% of shoulder press Overhead Squat 3×3 @ 90% (of snatch) POWERLIFTING: Shoulder press 5,5,5,5,5+   WOD: Row

Weightlifting: Hang Snatch 3×3 @ 85% (of 1 rep max) Hang Snatch Pull 3×3 @ 100% Front Squat 3×3 @ 80% (do not use your

Yoga for Athletes!! 8:30 until 9:30/9:45….   Open gym when yoga is finished and we will close at noon. Come and work on any deficiencies

Get ready for the Open!!!! WOD 5 Rounds for time of: 20 Dumbbell Power Snatches 45/30lb 20 Overhead walking lunges 45/30lb (may use one or

WEIGHTLIFTING Clean & Jerk 3 rounds of 3 cleans and 1 Split jerk @ 85% (of 1 rep) Hang Power Clean 3×3 (find 3 rep

This Saturday… come in and lets work on skills that maybe lacking and needed for the coming CrossFit Open!!!   WOD Three rounds for time

Weightlifting: Jerk 3×3 @ 85% Push press 3×3 @ 100% (of shoulder press) Overhead Squat 3×3 @ 85% (1 rep Snatch weight…just to be clear)

WEIGHTLIFTING Snatch 3×3 @85% Snatch Pull 3×3 @100% Front Squat 3×3 @ 75% (do not use your base#, go deep and pause at bottom) WOD

Open Gym at 9:30am, Bring a friend Partner WOD at 10:30. Please arrive early enough to get everyone signed in. RSVP helps everyone!

HAPPY NEW YEAR!!!! WE ARE CLOSED TODAY… We will re-open tomorrow at 9:30 and have a Bring a friend Partner WOD at 10:15!!  

This Saturday the 2nd of January is a GREAT time to bring in someone you know who wants to turn their fitness around. Don’t let

This Saturday the 2nd of January is a GREAT time to bring in someone you know who wants to turn their fitness around. Don’t let

This Saturday the 2nd of January is a GREAT time to bring in someone you know who wants to turn their fitness around. Don’t let

I hope everyone had a good Christmas weekend! Now it is time to get a little work done before the New Year begins! Tuesday (tomorrow)

  We will open at 8am and close at 11am. Please RSVP to class…. Warm up should be no more than 15 minutes. Do mobility

  Christmas Eve hours we will be open 8am and close at 11am.  We will be closed Christmas, and this Saturday the 26th. We will

MAX EFFORT: Everyone will do a 1 rep max Clean and Jerk. Yes this is a ‘squat’ clean. A press out on the jerk will

STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10

WARM UP: On the 9th day of Christmas my true love gave to me…. 9 Kettlebell swings 8 grasshoppers 7 pull ups 6 walking lunges

  We will have Yoga for Athletes at 8:30!!! Everyone of you needs it… if you have not tried it yet now is the time.

Holiday hours next week: Christmas Eve we will be open in the morning upon demand and closed at noon for the day. We will reopen

It is really helpful to everyone if you RSVP to class!!! If you cannot utilize, or have the app on your phone, you can do

On the 6th day of Christmas my true love gave to me: 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs

And on the 5th day of Christmas my true love gave to me 5 burpees 4 front squats 3 box jumps 2 wall climbs 1

We want to thank everyone that made it out to the Christmas party on Friday. What a great time!! On the 4th day of Christmas

  We will be closed today…. Rest, and enjoy the next couple days off to prepare for next weeks ‘activities!’  

Christmas Party tonight!! We close at 6 so we can all get to the party. We are also closed tomorrow so we can enjoy the

  Everyone has been talking and asking about what to bring to the party as far as food goes…. It would be helpful if people