Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
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
Wednesday
MAX EFFORT Weighted Pull up 3,3,2,2,1 (work toward a 1 rep max) Or: work on strict pull ups 5 rounds of max reps.
Tuesday
MAX EFFORT Shoulder Press 5,3,3,1,1+ Or 5 rounds of 1-3 reps at 95% of base. WOD AMRAP in 10 minutes 3 Dumbbell Squat cleans
Monday
Attention this Saturday the 22nd there will not be any Yoga for Athletes. MAX EFFORT Back Squat 5,3,3,1,1+ Or 5 rounds of 1-3 reps at
Saturday
Yoga for athletes is at 8am today!! Open Gym from 9:30am until 11am We will close at 11am today. Sorry for any inconvenience.
Friday
This Saturday there WILL be Yoga! Also this Saturday the gym will close at 11am. I apologize for any inconvenience. WOD Rx+ 5 rounds
Thursday
Correction: This Saturday there WILL be Yoga! Also this Saturday the gym will close at 11am. I apologize for any inconvenience. MAX EFFORT Deadlift 3,3,3,3,3+
Wednesday
There will be no Yoga for athletes this Saturday the 22nd MAX EFFORT Back Squat 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90% of
Tuesday
Please RSVP to class!! MAX EFFORT Shoulder press 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90% of base Push/Split jerk 3,3,3,2,1 (70,75,80,85,90% of 1
Monday
Thank you to everyone that made it to the partner WOD! We had a lot of fun and it was a great turnout. I have
Saturday!!
Open Gym from 9:30 until 10:30 then we have Partner WOD!! This is a good opportunity to bring someone who is on the fence about
Friday
We at CrossFit Carol Stream take fitness very seriously and would like to share this fitness with our local community. We can do this by
Thursday
We at CrossFit Carol Stream take fitness very seriously and would like to share this fitness with our local community. We can do this by
Wednesday
Skill Development: Clean, WOD “Elizabeth“ 21-15-9 reps of: Clean 135 pounds Ring dips (shoulder must touch the ring and full extension at top) Post
Tuesday
Above check out the ‘inverted burpee’ We at CrossFit Carol Stream take fitness very seriously and would like to share this fitness with our local
Monday
This Saturday the 8th of August we will have a partner WOD! Bring someone that is on the fence about joining and lets show them
Saturday
There is NO Yoga for athletes today. Open Gym from 9:30am until Noon!! Come in and do a gymnastics WOD, makeup a Workout or
Friday!!
Next Saturday we will have a partner WOD! Bring a friend to enjoy this WOD! “Nate“ Complete as many rounds in twenty minutes as
Thursday
Next Saturday the 8th of August we will be having a ‘bring a friend’ partner/team WOD!! So start thinking of that friend who has been
Wednesday
WOD For time complete the following: Run 400m 20 Over the box jumps* 20 Russian Swings 70/55 Run 200m 50 sit ups 50 Grasshoppers Run
Tuesday
MAX EFFORT/WOD 5 rounds of a maximum repetition effort: Back squat (body weight) Push ups Pull Ups (Strict) If you find yourself unable to do
Monday
MAX EFFORT Snatch 1 rep max WOD “Sandwich Light” Row 40 Calories 20 Shoulder to overhead 135/95 (masters 55+) 115/80 40 Deadlifts 135/95 (masters
Saturday!!!
CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place this
Friday
CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place
Thursday
CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place this
Wednesday
CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place
Tuesday
CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place this
Monday
The CrossFit Games start this Tuesday and run into next Sunday! Lets party this weekend!! MAX EFFORT Shoulder Press 5,3,3,1,1+ Or: 5 rounds of
Saturday!
We have Yoga for athletes at 8am!! We will also have a TEAM WOD beginning at 10:30! Bring your game and lets have fun! I
Friday!!!
There will be a TEAM WOD this Saturday! It will begin at 10:30 please show early up enough to be on a Team! MAX EFFORT
Thursday
MAX EFFORT Warm up with: Snatch deadlift Snatch High Pull Muscle Snatch Overhead Squat Snatch Balance Hang Snatch Full Snatch…. add weight, repeat. Then: Snatches!
Wednesday
This Saturday we will be having a TEAM WOD!!!! WOD 3 Rounds for time of: Run 400m 20 Sit ups 20 Lateral jumps over a
Tuesday
MAX EFFORT Shoulder Press 3,3,3,3+ (70,80,80,90%) Or do: 3,3,3,3 rounds all at 80% of base. WOD 15 Minute AMRAP of 3 Deadlifts (start at
Monday
Continue with Pull Up progressions. Work on the negative, and increase ‘load’ from previous week. MAX EFFORT Front Squat 3,3,3,3+ (70,80,80,90%) Or: Front Squat 3,3,3,3
Saturday!!
Yoga for athletes at 8am! Open Gym from 9:30am until noon! Come in work on a skill, make up a WOD or do mobility!
Friday, July 10, 2015
Forgot to mention a couple things… Gym opens tomorrow at 7:00 am. Yoga is back this Saturday morning at 8:00 am. Open gym Saturday from
Friday, July 10, 2015
Forgot to post: Gym opens at 7:00 am tomorrow. I have had a great time the past 2 weeks working with everyone. All of you deserve
Thursday, July 9, 2015
Starting our 3rd year at 163 E. St. Charles Rd. Thank you all for your continued support. Gym will open at 7:00
Wednesday, July 8, 2015
September 12, 2015 Mike D goes after it again. Let’s consider at least one team to both raise money for PADS and get onboard Mike’s
Tuesday, July 7, 2015
Warm-Up! – include barbell warm-up Max Effort: EMOM 12 minutes Even: 3 Muscle Snatches (65% of Snatch Base) Odd: 3 Snatch Balance (65% of
Monday, July 6, 201
Not everyone, but most of the participants in Saturday’s Team WOD!!! Welcome back… hope your celebration of the 4th of July was a bang!!! Gym
Friday, July 3, 2015
4th of July is here! Come on in for a 4th of July team WOD!!!! Great way to start the weekend celebrations. Hope to see
Thursday, July 2, 2015
This is the start of our 3rd year at 163 E. St. Charles Rd. Happy Anniversary to us all!!! Mobility and Warm-ups, that is the
Wednesday, July 1, 2015
Warm Up! Max Effort: Front Squat 5,5,5+ (off Base) WOD: 15 minutes AMRAP 6 Deadlifts (155/100) 9 Push-ups 12 Box Jumps (24/20)
Tuesday, June 30
Tuesday Hours: 8:00 am to 11:00 am / 5:00 pm to 7:00 pm Warm Up! Include Strict Pull-up Technique (most of us should be
Monday, June 29
Please note new hours for this week… 8:00 am to 11:00 am / 5:00 pm to 7:00 pm! Warm Up! Please follow posted warm up
Saturday – Open Gym!
YOGA for Athletes with Julie Mackey! Be there or be square!!! 8:00 AM – 9:00 AM Open Gym! 9:30 am – noon! Come on
Friday!!
I am not big on posting photos of myself, but the above photo was me last year in Canada landing a Small-mouth Bass on my
Thursday
MAX EFFORT/WOD 5 rounds of: Row 20 calories 20 Burpees Rest between rounds. Each round will be timed…. Have fun!
Wednesday
WOD AMRAP in 15 minutes of: 10 Deadlifts 115/80lb 8 Hang Power Cleans 115/80lb 6 Front Squats 115/80lb 4 Push jerks 115/80lb Post rounds
Tuesday
MAX EFFORT Snatch (always squat) 3,3,2,2,2,1,1 (65,70,75,80,80,85,90%) Conditioning (not for time) 5 Rounds of: 5 Muscle Snatches (pick a weight that you can do
Monday
WOD For time complete the following: Row 500m Then 2 rounds of: 30 Burpees 30 one legged squats alternating 30 Grasshoppers 30 Sit
Friday!!
THERE WILL BE NO 6am Class tomorrow. Classes will resume at 7am. YOGA For Athletes at 8am Saturday!!! Everyone of you need to
Thursday
135/95 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of
Wednesday
“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to WODHOPPER!!
Tuesday
On Wednesday we will be doing the CrossFit total which consists of performing a 1 rep max of the 3 basic lifts: back squat, shoulder
Monday
On Wednesday we will be doing the CrossFit total which consists of performing a 1 rep max of the 3 basic lifts: back squat, shoulder
Saturday
We have YOGA today at 8am. Then Open Gym from 9:30 until 10:30 at 10:30 We will have a TEAM WOD!! RSVP now for the
Friday!!
TEAM WOD on Saturday at 10:30!! RSVP now to save your place on the Congo line… WOD Complete as many rounds as possible in
Thursday
MAX EFFORT Snatch 3,3,2,2,2 (65,70,75,80,85%) Core Conditioning: GHD Sit ups Hip and Back ext. L-Sit 30 seconds
Wednesday
Team WOD this Saturday!! RSVP now!! MAX EFFORT Shoulder press 20,20,20 (40,50,60%) Split Jerk 3,3,3,3 (65,70,75,80% of 1 rep) WOD AMRAP in 15 minutes
Tuesday
Goodbye Annie!! Good Luck! WOD 3 rounds for time of: Run 400m 15 Power Clean 155/110 20 Over the bar burpees (NO diving over
Monday
TEAM WOD THIS SATURDAY!! WOD 5 rounds for time of: 15 Back Squat 115/80 5 Wall Climbs 15 box jumps 24/20 Post times to WODHOPPER!!
Saturday
Open gym from 9:30-10:30. Immediately following the Olympic lifting class will begin. Start with a warm up focused on the lifts and then instruction
Friday
Tell your neighbors about CrossFit Kids run by our very own Joanie! (Starting up again this summer) For Saturday we will be having a Olympic
Friday
Tell your neighbors about CrossFit Kids run by our very own Joanie! (Starting up again this summer) For Saturday we will be having a Olympic
Thursday (EDIT) PLEASE READ
PLEASE NOTE THAT THE GYM WILL CLOSE AT 6pm TODAY>>>>> THERE WILL ONLY BE A 4 AND 5pm CLASS THIS EVENING ***ATTENTION** There will
Thursday (EDIT) PLEASE READ
PLEASE NOTE THAT THE GYM WILL CLOSE AT 6pm TODAY>>>>> THERE WILL ONLY BE A 4 AND 5pm CLASS THIS EVENING ***ATTENTION** There will
Thursday
***ATTENTION** There will not be any CrossFit Kids today. Regular classes to begin at 4 12 minute EMOM (every minute on the minute) Perform
Thursday
***ATTENTION** There will not be any CrossFit Kids today. Regular classes to begin at 4 12 minute EMOM (every minute on the minute) Perform
Wednesday
This Saturday Olympic lifting class to work on skill and develop good habits… Let us know if you are attending!! It can be as
Wednesday
This Saturday Olympic lifting class to work on skill and develop good habits… Let us know if you are attending!! It can be as
Tuesday
CrossFit Kids at 4:15pm! This Saturday we will have an Olympic lifting class. Purpose of this class is to work on developing skill and working
Monday
MAX EFFORT Back Squat 5,3,3,1,1+ WOD Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots, 20-lb. ball Post
Friday!
MAX EFFORT Deadlift 5,3,3,1,1+ WOD “Nicole” AMRAP in 20 minutes: Run 400m Max rep pull ups Post total pull ups reps to WODHOPPER!
Thursday
****ATTENTION****** There will be NO CrossFit Kids today. Regular class at 4pm. WOD AMRAP in 15 minutes of: 4 Wall climbs 8 Grasshoppers 12 box
Wednesday
The Bear Complex: Power Clean Front Squat Push-Press Back Squat Push-Press The workout goes like this: You will perform 7 reps of the complex above
Tuesday
WOD Row 500m 50 burpees 50 double unders 35 Burpees 35 Double unders 20 burpees 20 double unders Row 500m Post times to WODHOPPER!!!
Saturday
****ATTENTION**** We are closed Monday in recognition of Memorial Day!! Open Gym today from 9:30 am until Noon! Come in and do Murph if you
Friday!!
Remember why we have Monday off, Get Ready!!! Murph for Miller is here today at our gym and the actual event is tomorrow Saturday at
Thursday
****ATTENTION**** CrossFit Kids is Cancelled today. Regular Classes will resume at 4pm**** Get Ready!!! Murph for Miller is this Friday at our gym and the
Wednesday
Joanie teaching Kids on overhead position! Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday atCrossFit
Tuesday
Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday atCrossFit Tri Cities. We do the workout at
Monday
Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday at CrossFit Tri Cities. We do the
Saturday
Open Gym from 9:30am until Noon!! Come in and work on your skills. Muscle Ups, Handstands, Double Unders, Triple Unders……..the list is endless!!
Friday
ATTENTION**** There will be NO 6am class today**** I apologize for any inconvenience**** MAX EFFORT Tabata Push Ups The Tabata interval is 20
Thursday
The 4:15pm CrossFit Kids class has been cancelled today, regular classes will take place at 4pm. Thank you! MAX EFFORT/WOD 5 Rounds for
Wednesday
MAX EFFORT Deadlift 5,5,5,5,5+ WOD AMRAP in 20 Minutes of: 5 Handstand Push Ups 10 L-Pull Ups* *The L-Pull Up begins with arms extended
Tuesday
MAX EFFORT Shoulder Press 5,5,5,5,5+ Push Jerk 3,3,3,3 (70,75,80,85%) WOD 4 rounds for time of: 15 Power Cleans 115/80lb 15 Box Jumps 24/20 Post
Monday
MAX EFFORT Back Squat 5,5,5,5,5+ (65,75,75,85,85%) WOD 4 rounds for time of: 15 Overhead Squats 95/65lb 15 toes to bar Post times to WODHOPPER!!
Saturday!
Open Gym from 9:30am until Noon! Come in and work on a skill! We all have a goat to work on, come and begin to
Friday
WOD For time complete the following: 10 Wall Climbs 10 Burpees 20 Generic Man-makers 35/25lb Dumbbells 20 burpees 30 toes to bar 30 burpees 40
Thursday
Above is a great modification to the Handstand push up. ****Attention**** There will be a CrossFit Kids class at 4:15 and then the gym
ATTENTION (for Thursday)
There will Be NO CLASS Thursday Evening. Again there will be NO CLASS Thursday Evening but we will have the morning classes. Thank you, and
Wednesday
WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 Pull ups Post times to WODHOPPER!!
Tuesday
MAX EFFORT Snatch 5,4,3,2,1,1 (65,70,75,80,85,85%) rest as needed between rounds. And yes the idea of the snatch is to receive the bar in
Monday
WOD AMRAP in 20 Minutes of: 4 Chest to bar pull ups 8 Ring Push Ups 12 Pistols (alternating) Post rounds and fractions of rounds