Workout, Happening, and Updates at CROSSFIT CAROL STREAM

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

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

Yoga for athletes is at 8am today!!   Open Gym from 9:30am until 11am We will close at 11am today. Sorry for any inconvenience.

This Saturday there WILL be Yoga! Also this Saturday the gym will close at 11am. I apologize for any inconvenience.   WOD Rx+ 5 rounds

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+

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

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

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

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

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

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

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

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

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

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

  Next Saturday we will have a partner WOD! Bring a friend to enjoy this WOD! “Nate“ Complete as many rounds in twenty minutes as

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

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

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

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

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

  CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place

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

  CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place

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

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

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

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

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!

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

  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

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

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!

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

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

      Starting our 3rd year at 163 E. St. Charles Rd. Thank you all for your continued support.  Gym will open at 7:00

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

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

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

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

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

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 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

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

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

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

MAX EFFORT/WOD 5 rounds of: Row 20 calories 20 Burpees Rest between rounds. Each round will be timed…. Have fun!

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

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

    WOD For time complete the following: Row 500m Then 2 rounds of: 30 Burpees 30 one legged squats alternating 30 Grasshoppers 30 Sit

Yoga for athletes at 8am…. Open Gym from 9:30 until Noon.

THERE WILL BE NO 6am Class tomorrow. Classes will resume at 7am.     YOGA For Athletes at 8am Saturday!!! Everyone of you need to

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

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to WODHOPPER!!

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

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

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

  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

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  

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

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

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!!

  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

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

PLEASE NOTE THAT THE GYM WILL CLOSE AT 6pm TODAY>>>>> THERE WILL ONLY BE A 4 AND 5pm CLASS THIS EVENING   ***ATTENTION** There will

PLEASE NOTE THAT THE GYM WILL CLOSE AT 6pm TODAY>>>>> THERE WILL ONLY BE A 4 AND 5pm CLASS THIS EVENING   ***ATTENTION** There will

  ***ATTENTION** There will not be any CrossFit Kids today. Regular classes to begin at 4 12 minute EMOM (every minute on the minute) Perform

  ***ATTENTION** There will not be any CrossFit Kids today. Regular classes to begin at 4 12 minute EMOM (every minute on the minute) Perform

  This Saturday Olympic lifting class to work on skill and develop good habits… Let us know if you are attending!! It can be as

  This Saturday Olympic lifting class to work on skill and develop good habits… Let us know if you are attending!! It can be as

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

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

Open Gym from 9:30am until Noon! Team WOD at 10am!!!!!    

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!

****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

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

  WOD Row 500m 50 burpees 50 double unders 35 Burpees 35 Double unders 20 burpees 20 double unders Row 500m Post times to WODHOPPER!!!

****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

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

****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

  Joanie teaching Kids on overhead position! Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday atCrossFit

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

  Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday at CrossFit Tri Cities. We do the

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!!

  ATTENTION**** There will be NO 6am class today**** I apologize for any inconvenience****   MAX EFFORT Tabata Push Ups The Tabata interval is 20

    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

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

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

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!!

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

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

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

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

WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 Pull ups   Post times to WODHOPPER!!  

    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

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

WOD 21-15-9 rep rounds for time of: Hang Squat Snatch 75/50lb Burpees Pull ups Post times to WODHOPPER!!!

MAX EFFORT Hang Clean 3,3,3,3,3 (yes you must catch it in a squat) We are looking for a 3 rep max.   Skill Development/Conditioning  Work