Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Thursday

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

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Wednesday

Christmas Party this Friday at the Pajor Palace!! Party starts between 6:30-7 and will go until someone starts doing handstands in the driveway….. or pull

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Tueday

Weightlifting: Jerk 3×3 @ 75% Push Press 3×3 @ 110% of 1 rep max for shoulder press Overhead Squat 3×3 @80% Power Lifting: Shoulder press

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Monday

Christmas Party THIS Friday the 11th of December at the Pajor Palace!! Paleo food and drinks… bring both! Show up at 6:30-7 and stay until

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Saturday!!

Yoga for Athletes at 8:30 Open Gym starts at 9:30, Bring a friend partner WOD begins at 10:30! Please arrive by 10:15 to get your

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Friday!!

This Saturday will be bring a friend partner WOD!! Please bring someone to change their life and to grow this awesome community!! Christmas Party Next

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Thursday

This Saturday will be bring a friend partner WOD!! Please bring someone to change their life and to grow this awesome community!! Christmas Party Next

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Wednesday

Saturday we will have “bring a friend partner WOD.” Bring someone who is on the fence or eager to try. Let’s make a difference! Weightlifting:

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Tuesday

This Saturday will be bring a friend partner WOD!! Please bring someone to change their life and to grow this awesome community!! Weightlifting: Jerk 3×3

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Monday

We are starting our strength program(s) back up. You will have two choices, either the Olympic Weightlifting program, which we will call “Weightlifting”, similar to

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Saturday!

WE ARE CLOSED TODAY. We had a great WOD Friday! We were glad to see everyone that made it to the WOD and stuck around

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Black Friday

Open hours: 9 and 10 am we will have workouts, at 11:30 we will have Yoga for Athletes that will be FREE to all CFCS

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Wednesday

We will be CLOSED on Thanksgiving, and Saturday. Friday hours are 9am and 10am. Yoga for Athletes on Friday is TBD!!! WOD With a continuously

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Tuesday

WOD Using 155/110lb* for the Power Cleans, and 24/20″* height for lateral jumps complete for time: *MASTERS use 135/95lb and do lateral step overs 24/20″

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Monday

We will be closed this Thursday in recognition of Thanksgiving!! WOD AMRAP in 20 minutes of: 5 Wall Climbs 10 Toes To Bar 15 Kettlebell

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Saturday!!

Yoga for Athletes is at 8:30am!   Team WOD is at 10:15…. Please RSVP by clicking here and entering your name!!   See you soon!!!

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Friday

Team WOD this Saturday!!! Please RSVP for the Team WOD by clicking “here”   WOD 30 Thrusters 75/55lb 30 Pull ups 30 Dumbbell Squat cleans

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Thursday

Team ‘Wedding’ WOD this Saturday!   MAX EFFORT Hang Snatch – 5 x 2 Power Clean & Power Jerk – 4 x 1+1 Overhead Squat

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Wednesday

I won’t post the photo(s) that can visually describe the benefits of Weightlifting over only doing cardio, but if you click “here” you will see

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Tuesday

TEAM WOD this Saturday!! MAX EFFORT Power Snatch – 5 x 2 Power Clean – 5 x 2   Conditioning: 3-5 rounds not for time:

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Monday

TEAM WOD this Saturday!! Ok we are in the final week of this ‘new’ lifting program. Stick it out and reap the rewards.   MAX

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Saturday!!

Yoga is at 8:30… Open Gym From 9:30 until Noon! And here are for everyone that is interested: Snatch – heavy single Clean & Jerk

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Friday

WOD: 3 rounds for time of: 20 Kettlebell Swing 70/55lb 20 Box Jumps 30/24 20 Toes to bar 20 Wall Balls 20/14 Post times to

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Thursday

Ok This is the last day for this week for the lifting program. We have ONE more week to go, all I ask is that

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Wednesday

  MAX EFFORT Weights should be heavier than last week. Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5

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Tuesday

MAX EFFORT Increase loads from last week, move well and do mobility. Power Snatch – 5 x 3 Hang Clean – 5 x 2 (yes

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Monday

Week 3 of the new program. We have four days of lifting this week. Move well, stay committed, and do mobility. Increase the weights from

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Saturday

Yoga TODAY at 8:30 Open Gym from 9:30 until 10:30, Partner WOD starts at 10:30… please arrive early with your friend so we can get

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Friday!!

Alright! Tomorrow is the bring a friend partner WOD! Lets change some lives together. I know we have been doing a ton of lifting lately.

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Thursday

Partner WOD this Saturday! Bring a friend to try CrossFit for the first time so we can begin to change their life! MAX EFFORT Power

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Wednesday

Watch the above video and let me know who is interested!! This Saturday we have another partner WOD! Bring a friend to introduce them to

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Tuesday

This Saturday is bring a friend Partner WOD! Lets introduce new people to an awesome program. The WOD will begin at 10:30, please bring your

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Monday

Halloween WOD was a lot of fun! I am glad everyone showed in spirit. This weekend we will have another bring a friend partner WOD.

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Friday!!

Remember Halloween WOD on Saturday!! Wear a costume, and lets have some fun! Maybe food and beer??   WOD 15 minute AMRAP Bear Crawl x

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Thursday

This Saturday… Halloween WOD!! Come in wearing a costume (its for fun) and lets do a WOD together.   MAX EFFORT Again weights should be

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Wednesday

MAX EFFORT Snatch – 2,2,2,2,2  (use the same moderately heavy weight for all rounds. if you fail 3 attempts go down in weight) Snatch Pull

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Tuesday

WOD 5 rounds for time of: 20 Russian swings 70/55 20 Burpee box jumps 24/20 20 Sit ups Post times to WODHOPPER…  

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Monday

Halloween WOD this Saturday!! We are starting a new strength program that will focus more on the Olympic lifts. I have always wanted to implement

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Saturday RSVP!!

Yoga at 8am! Open Gym from 9:30am until 10:30am TEAM WOD starts at 10:30 am….Please RSVP in WODHOPPER if you plan to come.  

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Friday!!

Details at GymnasticsWOD   Yoga Saturday at 8am!! TEAM WOD at 10:30am!   WOD “Diane“ 21-15-9 reps of: 225/180 pound Deadlift Handstand push-ups (video is

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Thursday

MAX EFFORT 4 Rounds of: Row 500m Rest as needed between rounds.   Post best 500m time to WODHOPPER!

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Wednesday

MAX EFFORT Hang Clean (squat) 1 rep max WOD 5 Rounds for time 7 Thrusters 135 14 Toes To Bar   Post times and loads

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Tuesday

CrossFit Kids at 4:15 today and Thursday Team WOD this Saturday! Also, the 31st of October is Halloween and we will be doing a costume

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Monday

MAX EFFORT Snatch Balance 1 rep max WOD 10 Minute AMRAP 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Squats  

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Saturday!

Jessica on her honeymoon! There will be NO YOGA for ATHLETES today. Open Gym from 9:30 until Noon…..  

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Friday!!

WOD Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 15  Sit-ups 35/25 pound Dumbbell squat snatch, 15 reps, left

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Thursday

If you have not done ALL of the Power Fit games, do one of them today. Conditioning (not for time) 3-5 rounds of: 9 ring

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Wednesday!

Today we are doing a partner team WOD! This will be fun!!! No you do not have to bring a friend (unless you want) in

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Tuesday

CrossFit Kids today and Thursday at 4:15pm. Regular class will resume at 5pm. MAX EFFORT Split Jerk 3,3,3,3,3 (65,70,75,80,85%)   WOD Either do 1 of

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Monday

MAX EFFORT Snatch 5,5,5,5,5 (65,70,75,80,85% of your max) WOD 7 minute AMRAP Burpees…..   Post times to WODHOPPER!  

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Saturday!

Yoga for athletes at 8am!! Open gym from 9:30am until noon! Come do one of the Powerfit WOD’s, work on a skill, or practice your

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Friday!!

We are hosting the Powerfit games at our gym. We already have a few athletes signed up, and there is still time to sign up.

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Thursday

WOD 21-18-15-12-9-6-3 rep rounds of: Toes To Bar! Sit Ups Box Jumps 24/20   Post times to WODHOPPER!!!!!

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Wednesday

October 31st is Halloween and we will have a Halloween Costume WOD!! MAX EFFORT/WOD 10 rounds of 1 Power Snatch followed by 5 Overhead Squats.

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Tuesday

CrossFit Kids at 4:15!! Adult class starts again at 5pm. MAX EFFORT Shoulder press 5,5,5 (40,50,60%) WOD 3 Rounds for time of: Run 400m 50

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Monday

Congratulations to our own Jessica Cook (was Freeman!) for tying the knot to her husband Ben this past weekend! Great turnout for the Partner WOD

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Saturday

Yoga for athletes at 8am today!!!   Partner WOD today starting at 10:30!! Please arrive early.    

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Friday!

Saturday we will have a bring a friend Partner WOD!!!   WOD Burpee Grace! 5 Rounds for time of: 6 Clean And Jerks 135/95lb 12

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Thursday

  Skill Development MAX EFFORT WOD: You must buy in with a Snatch complex: 3 reps of each of the following using a barbell Snatch

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Wednesday

  This Saturday we are having another bring a friend partner WOD!!! MAX EFFORT Deadlift 5,3,3,1,1+ Or 5 rounds 0f 1-3 reps @ 95% WOD

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Tuesday

Bring a friend in for the Partner WOD this Saturday!!! You know that certain someone who is on the fence about trying CrossFit, or just

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Monday

MAX EFFORT Back Squat 5,3,3,1,1+ Or 5 rounds of 1-3 reps at 90% WOD AMRAP in 15 minutes 5 Chest to bar pull ups 10

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Saturday!!!

YOGA for athletes at 8am! Open gym at 9:30   Team WOD Begins at 10:30 PLEASE sign up by clicking here The first week in

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Friday

Today at 9am our own Mary K. will be conducting a running clinic! Saturday: team WOD at 10:30 sign up by clicking here The first

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Thursday

I know it is short notice but who is up for a team WOD this Saturday at 10:30am!!??! Well I will plan on having one

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Wednesday

MAX EFFORT Deadlift 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90%   WOD 5 rounds for time: 20 Reps Kettlebell swings 70/55lb* 20 box

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Tuesday

CrossFit Kids Starts TODAY! There will be NO 4pm adult class today or Thursday. Regular class schedule otherwise.  MAX EFFORT Shoulder Press 3,3,3,3,3+ Or 5

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Monday

MAX EFFORT Overhead Squat 3,3,3,3,3+ (use your base from your 1 rep max)* Back Squat 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90% *if

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Saturday

YOGA is Cancelled for today. Instead email KLazansky@dupagepads.org to sign up for the Run 4 home Dupage Pads Charity 5k! We are still short of

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Friday

This workout is a heavy one, IF you are capable of doing the load, do it well with little to no press outs. Form is

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Thursday

MAX EFFORT Shoulder press 5,5,5,5,5+ Or 5 rounds of 3-5 reps 0f 85%   WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell

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Wednesday

MAX EFFORT Deadlift* 5,5,5,5,5+ Or 5 rounds of 3-5 reps of 85% of base *if you lifted on Saturday during the event, play the squats

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Tuesday

Hey everyone, although we far exceeded our goal in the weight lifted on Saturday we are still short on the donations. Please if you feel

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Monday

We would like to say thank you to everyone that participated in the “Mike (and friends) lifts 100” on Saturday. Total amount lifted was 1,163,445

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Saturday!

8am We will begin “Mike (and friends) Lifts 100 tons” this is an all day event. The event will begin promptly at 8am and will

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Friday!

  Never forget….     Tomorrow Mike (and friends) lifts 100tons!!! Come in, lift or support an awesome cause!! The event starts at 8am and

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Thursday

Warm Up With a barbell 6 reps of the following sequence RDL High Pull (elbows above bar) Front Squat Shoulder press Good Mornings…. Then 3

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Wednesday

WOD: Complete as many rounds as possible in 15 minutes of: 155/110 lb. squat cleans, 5 reps (open up those hips!) 10 burpees, jumping over

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Tuesday

I hope everyone had a great weekend! Thank you for everyone that came out for the TEAM WOD on Saturday, it was a lot of

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Saturday!

YOGA FOR ATHLETES at 8:00am…. Everyone needs it. Open Gym From 9:30am until 10:30. At 10:30 we will begin the TEAM WOD!!!  

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Friday!!

TEAM WOD this Saturday at 10:30!!!! We WILL be Closed on Labor Day!! Please RSVP (always!) for the TEAM WOD.   WOD 5 rounds for

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Thursday

Dont forget TEAM WOD this Saturday!!!! Then on the 12th of September is Mike (and friends) lifts 100tons!! a charity to raise money for the

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Wednesday

  MAX EFFORT Deadlift 1 rep max   WOD 4 rounds for time of: run 400m 15 box jumps 30/24″   Post loads and times

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Tuesday

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

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Monday

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

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Saturday

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

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Friday!!

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.

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Thursday

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

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Wednesday!!

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

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Tuesday

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

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Monday

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

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Saturday!!

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

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Friday

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

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Thursday

MAX EFFORT Hang Snatch 3,3,3,3,3 (build up to a 3 rep max) {and yes you must receive in a squat} Then Overhead Squat 3,3,3 Starting

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