Workout, Happening, and Updates at CROSSFIT CAROL STREAM

MAX EFFORT Deadlift 1 rep max   WOD For time complete: Run to Gary ave 100 double unders* Run to Gary ave *if you cannot

MAX EFFORT  Shoulder press 1 rep max   WOD  with a 55/35lb kettlebell perform 5 rounds of the following for time: 10 Turkish Get ups 20

  MAX EFFORT Overhead Squat 1 rep max Back Squat 1 rep max   WOD For time complete the folowing: Run to Gary ave 50

Open Gym From 9:30 until Noon!!! Come in and do one of the four events for the Masters Regionals!! Or come and cheer Kathy McNulty

  The Regional competition for the Masters division starts today. Our very own Kathy McNulty has qualified to compete in the competition finishing 172nd in

MOBILITY   WOD 5 rounds of: Row 1 minute 1 minute of burpees Rest as needed. WOD is scored on how many calories and burpees

MAX EFFORT Deadlift 5,5,5 (de-load) 1 minute amrap of Clapping Push ups (same standards apply, chest to deck and then launch to clap)   WOD

There is NO CrossFit kids this week. Regular classes will resume at 4pm. MAX EFFORT Shoulder press 5,5,5 (de-load) Split Jerk 1 rep max  

MAX EFFORT Snatch 1 rep Max Back Squat 5,5,5 (de-load no plus) WOD For time complete the following: Row 500m 50 burpees 50 double unders

Open Gym From 9:30am until Noon!!!   See you then!

    WOD 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 21 Wall Balls 21 Chest to bar pull ups   Post

  MAX EFFORT Front Squat 5,3,3,1,1+   WOD “Elizabeth” 21-15-9 Clean 135/95lb* Ring Dips**   *The clean may be a power or a squat. The

MAX EFFORT/WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Conditioning Run to Schmale or Row 3000m for time.   Post

  Skill Devlopment MAX EFFORT WOD: For 30 minutes you will start with a light barbell and complete 3 snatches (squat). You may add weight

  MAX EFFORT Back Squat 5,3,3,1,1+   WOD Which ever girl you did last time do the other one this time. Keep your standards high!!

Open Gym from 9:30am until noon…. Come make up a WOD or a lift that you missed. Work on Gymnastics skills, Computer hacking skills, bo

  WOD 5 rounds for time of: 15 Hang power Snatches 75/55lb 15 Toes to bar 15 Box Jumps 24/20″   Post times to WODHOPPER!!

Please watch the above video. If you cannot view it from your device, we have a PC at the gym that will allow you to

  MAX EFFORT Deadlift 3,3,3,3,3+   WOD 4 rounds for time of: 100 feet of walking lunges 21 Russian swings 70/55lb 21 burpees   Post

  MAX EFFORT Shoulder Press 3,3,3,3,3+ (70,80,80,90,90%)   WOD 3 rounds for time of 21 Dumbbell Push press 45/30lb 15 pull ups 30 sit ups

  MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%)   WOD AMRAP in 20 minutes of the following: 400m Run 10 One legged squats alternating 10 push

Open Gym from 9:30am until Noon!!!   Come in do a WOD! Do mobility, or work on gymnastics skills.

****ATTENTION*** WE will be CLOSED for the afternoon classes in recognition of Good Friday.   Skill Development: Snatch  work: Snatch Balance Hang Snatch Power Snatch Snatch

    ***ATTENTION**** There will be NO classes Friday night in recognition of Good Friday. Also there is NO kids class tonight so we will

  For part of your warm up RUN 400m WOD 15-12-9 rep rounds of: Power cleans 135/95lb Over the bar burpees   For part of

There is NO CrossFit Kids tonight, so there will be a regular 4pm class. MAX EFFORT Jerk 3,3,2,2,1,1, (70,75,80,80,85,90% of your 1 rep max)  

***ATTENTION WE WILL BE CLOSED FOR EVENING CLASSES ON GOOD FRIDAY**** MAX EFFORT Back Squat 3,3,3,3,3+   WOD AMRAP in 15 minutes of: 3 wall

Open Gym from 9:30am until Noon! Come in and make up a WOD you missed, Cheer on those who are still doing 15.5! WOD For

If you do not already know our very own Kathy McNulty is sitting in a good position to advance in the competition!! So if you see

CrossFit Kids at 4:15 today regular classes will resume at 5!   MOBILITY I am predicting thrusters starting light and ascending to heavy and some

  WOD AMRAP in 20 minutes of: 50 meter sprint 4 muscle ups   If you are unable to perform a muscle up, use the

  CrossFit Kids at 4:15 today! Regular classes will resume at 5.   WOD 5 rounds for time of: 45/30lb overhead walking lunges, 30 steps (with

  For time: 55/40-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 55/40-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 55/40-lb. dumbbell

Open Gym From 9:30am until Noon! Come to cheer others on in Open WOD 15.4! Come do a WOD, Mobility, work on some skills.  

  Open WOD 15.4 Workout 15.4 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women

  CrossFit Kids today at 4:15pm, regular class will resume at 5.   MAX EFFORT: Back squat 5-5-3-3-3-1-1-1-1-1 reps There is no percentage to be

  WOD Row 2000m for time   Get ready for the penultimate Open workout this Friday!! They will announce it this Thursday night, any predictions??

CrossFit Kids will be at 4:15 regular classes will resume at 5. Please RSVP to class!! MAX EFFORT Push/Split jerk 5-5-3-3-3-1-1-1-1-1 reps Post ALL rounds

Adams First Muscle Up!   WOD 5 rounds for time of: 20 kettlebell swings, 55/35lb 20 push-ups (chest to deck!) 20 pull-ups 20 box jumps,

Open Gym From 9:30am until Noon!! Come in and do the Open WOD! Work on your Gymnastics skills Do one of the Max Effort lifts

  Workout 15.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women

  Group Warm up/Active Warm Up! WOD Run 1.5 miles OR- 10 rounds of: AMRAP in 1 minute of 50 foot shuttle run (every 50

  WOD With a running clock, every minute perform 1 lift and add 10 pounds. Start with an empty barbell and snatch for as long

  Sizing it up,                                    Launching….      

Everyone is doing great during the Open! I am excited to see all the motivation and the enthusiasm that has been going on before, during

Open Gym From 9:30am until Noon Come do mobility, do a MAX EFFORT (front squats 3,3,3,3,3+) Or if you missed the Open WOD from yesterday….

Workout 15.2 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

CrossFit Kids at 4:15, regular classes will resume at 5pm Do Mobility!! WOD 4 rounds for time of 10x 50 feet Shuttle Run* 25 Hug

MAX EFFORT Overhead weighted walking lunge 10 reps. WOD 4 Rounds for time of: 25 Overhead weighted walking lunges 45/30 (dumbbell or bumper) 50 sit

  CrossFit Kids at 4:15 today!! Regular classes will resume at 5pm Please RSVP to class!   MAX EFFORT Deadlift 5,5,5,5,5 rep max. We are

  We want to congratulate Madi Rohl for completing the Level 1 Cert this past weekend. Who is she posing with?   Do not forget

Open Gym From 9:30am until Noon! Back Squat 3,3,3,3,3+ Do mobility, makeup a WOD or work on a max effort….    

WORKOUT 15.1 Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Adam and the new guy Peter doing wall climbs…. Everyone should sign up for the CrossFit Open We will be doing the Open WOD’s every week

  Everyone should sign up for the CrossFit Open We will be doing the Open WOD’s every week and will be tailoring the daily workouts and

CrossFit Kids today at 4:15pm. Regular classes will begin at 5pm.   Everyone should sign up for the CrossFit Open We will be doing the Open

Great article to read…click here! Games: Here you can sign up for the CrossFit Open We will be doing the Open WOD’s every week and

Open Gym From 9:30am until Noon! I know this is sort of last minute, but if enough people show by 10:30 we can do a

THERE WILL NOT BE A 6am CLASS TODAY!! NORMAL CLASSES WILL RESUME AT 7am.   Games: Here you can sign up for the CrossFit Open

You must RSVP  if you want a 7am class!! CrossFit Kids Class is at 4:15 today. Regular classes will resume at 5.   EMOM (every

Please do not forget to RSVP to class! And put your scores in, it is for your benefit.   MAX EFFORT Deadlift 5,5,5,5,5+   WOD

You must RSVP to the 7am class, and please RSVP to the other classes. CrossFit Kids today at 4:15pm. Normal classes will resume afterwards.  

Strength Program: We will be going back to the 5,3,1+ format, if you are an experienced lifter and have a few 1 rep max lifts

Open Gym From 9:30am until Noon! From 10am until noon we will have a guest coach doing a gymnastics clinic. Alex Pajor was a top 10

Do not forget about the gymnastics clinic on Saturday at 10am to be taught by Alex Pajor. In my professional opinion there is not one member in

Please RSVP to Class. You have to RSVP for the 7am class. This Saturday we will have a guest coach doing a gymnastics clinic. Alex

Group Warm Up!! WOD For time complete the “Burpee Gauntlet” Version 1. 10 CrossFit Carol Stream ManMakers! (official) 40/30lb dumbbells* 20 Burpee Pull Ups 30

You need to RSVP to the 7am class if you plan on coming to it. Please RSVP to all classes. CrossFit Kids is at 4:15

Remember to RSVP!!   WOD 4 rounds of 4 minute AMRAP cycles of Cindy (5 pull ups, 10 push ups, 15 squats) rest 1 minute between

Open Gym from 9:30 until Noon! Come do some mobility from our long week of 1 rep maxes!

Group Warm Up! Next Week: we will do the 1 rep max of the snatch and split jerk. Using a kettlebell complete 5 rounds for

You must RSVP to the 7am class!! If you do not then there will be no class…. CrossFit Kids Class at 4:15-5pm  Group Warm Up!

Group Warm Up!!! The 6am class will make up Mondays WOD. MAX EFFORT Deadlift 1 rep max   WOD Tabata Burpees! You will jump over

Remember to RSVP if you plan on coming to the 7am class!!!!! Also remember that CrossFit kids is at 4:15pm and regular classes will resume

*****ATTENTION***** Due to the weather, there will be no 6am or 7am class, we will be closed until 8am. Normal hours will continue from 8am

Open Gym From 9:30am until 11:30am Come make up a workout or do some mobility and or work on a skill. And dont forget to

<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/hVTYRjSDyC4″ frameborder=”0″ allowfullscreen></iframe> MAX EFFORT/SKILL DEVOLOPMENT We will be focusing on the following Snatch balance Hang Snatch Snatch The load will be

RSVP for the 7am class if you plan to come!! CrossFit Kids tonight at 4:15pm, normal classes will resume at 5pm. MAX EFFORT Front Squat

Group Warm Up!!! MAX EFFORT Broad Jump 1,1,1 (we want the best of the three attempts at your longest broad jump) Post lengths to WODHOPPER!

Reminder: You must RSVP to the 7am class today and Thursday or the class will be closed.  Coaches Blog post click here. CrossFit Kids at 4:15pm

ATTEBTION******RSVP to CLASS! If you are coming to the Tuesday or Thursday 7am class you MUST RSVP for the class to be available. Do not

Update for the Coaches Blog click here!   Open Gym from 9:30am until noon!!

Warming up….. I am writing this post to stress the importance of the warm up. If you miss the group warm up it is your

Just some reminders to everyone: Please RSVP to all classes, and Tuesday and Thursday 7am RSVP are mandatory. CrossFit Kids on Tuesday and Thursday at

ATTENTION*** Due to the very light attendance to the 7am class on Tuesdays and Thursdays we will be requiring you to RSVP to that class

Yoga for CrossFitters at 11am today!!! Also a reminder, CrossFit kids is every Tuesday and Thursdays at 4:15 MAX EFFORT Deadlift 1,1,1,1,1 all rounds at

MAX EFFORT Shoulder Press 1,1,1,1,1 all rounds at 95% of base   WOD 5 Minute AMRAP Squat Clean and Jerk 155/110lb (you may do a

Group Warm Up!! MAX EFFORT Back Squat 1,1,1,1,1 All 5 rounds at 95% of your base. Conditioning: Double unders for 2 minutes or 100 reps

Open Gym from 9:30am until Noon!! Come in do mobility, makeup a WOD or lift or pick a goat and work on it.

MAX EFFORT Front Squat 3,3,3,3,3 All rounds at 84% of Base   WOD AMRAP in 15 minutes of 4 Handstand Push ups 8 Kettlebell Swings

MAX EFFORT/WOD 5 rounds NOT for time of: 5 Inverted hangs on the rings 7 V outs on the rings 9 Ring Push Ups  

I am sorry to report that on Monday at 4:20 in the afternoon Mike’s mom passed away at her home. She had a long life

****ATTENTION*****We will not be open until 9am today. Group Warm Up. MAX EFFORT Shoulder press 3,3,3,3,3 all rounds at 84% of base. WOD 5 rounds

Group Warm Up!! MAX EFFORT Back Squat 3,3,3,3,3 all 5 rounds at 84% of base   WOD WORKOUT 14.2 Every 3 minutes for as long

Open Gym 9:30am until Noon!!   Mobility, make up a lift or workout you missed or come work on a Goat!!

Group Warm Up!!   WOD 50-40-30-20-10 reps of Wall Balls 21-18-15-12-9 reps of Power Snatches 75/50lb   Post times and loads to WODHOPPER!!

Group Warm Up!!   WOD 3 Rounds for time of: 30 Box Jumps 30 Grasshoppers 30 Double unders 30 Sit Ups   Post times to

MAX EFFORT Shoulder Press 2,2,2,2, all 4 rounds at 93% of base Split Jerk 2,2,2,2 all 4 rounds at 90% of max   WOD AMRAP

Every Minute on the Minute for 15 minutes complete: 2 Front Squats, add weight accordingly to reach a max load.   Conditioning: (not for time)