Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Group Warm Up!! MAX EFFORT Back Squat 2,2,2,2,2 all rounds at 93% of base.   WOD 5 rounds for time of 20 overhead weighted walking

Open Gym From 9:30 until Noon!!! Come in and make up a WOD!!

Happy New Year EVERYONE!!!   Hours today are as follows: 9am until noon, and then we will reopen at 4pm and close at 6pm. Lets

Holiday hours are as follows: New Years Eve (today) open at 8am close at 11am, reopen at 4 close at 6. New Years Day Closed.

Comfortable Vs. Uncomfortable We train in the realm of uncomfortable so in life we can be more comfortable doing daily tasks. We do hard workouts

MAX EFFORT Shoulder Press 3,3,3,3,3 all at 81% of base   WOD 3 rounds of: 21 Burpees 21 Kettlebell swings 55/35lb 21 pull ups  

Group Warm Up!! MAX EFFORT Back Squat 3,3,3,3,3 @81% of base WOD AMRAP in 10 minutes of: 3 Power Cleans 135/95lb 6 Push Ups 9

Open Gym from 9:30 until Noon this is your last chance to make up the 12 days of Christmas. Otherwise come in and have some

open hours: 9-noon and again 4-6pm   Group Warm Up Either make up the 12 days of Christmas or   WOD 3 Rounds for time:

Open From 9am until Noon! Christmas Day Closed 26th of Christmas open TBD, Close at 6pm. WOD On the 12th Day of Christmas My true

    Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD New Years Eve TBD New Years Day Closed 2nd of January…..

Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD New Years Eve TBD New Years Day Closed 2nd of January….. Again Post

open gym from 9:30 until 11:30 come in and make up a WOD or a lift you missed, or do a makeup fun WOD with

Holiday Hours: Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD (post to comments what hours work for you) New Years Eve

Holiday Hours:  Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD (post to comments what hours work for you) New Years Eve TBD

GROUP WARM UP!! On the 7th day of Christmas: 7 Pull Ups 6 Walking lunges 5 Burpees 4 front squats 3 Box Jumps 2 Wall

Group Warm Up! 6th day of Christmas 6 lunges 5 burpees  4 Front Squats 3 Box Jumps 2 wall climbs 1 power clean MAX EFFORT

Group Warm Up!! 5th Day of Christmas…. 5 Golden Burpees!!! 4 Front Squats 3 Box Jumps 2 wall climbs 1 Power clean MAX EFFORT Back

Gym is closed for personal maintenance and recovery. We will re-open on Monday at 6am!!   Merry Christmas!

Tonight is the Christmas Party! We will be open for the morning classes and the 4 pm class only. We will be closed Saturday for

We will be Closed this Friday evening for the Christmas party. Saturday we are closed as well….   Group Warm Up!! On the third day

Group Warm Up!! On the Second Day of Christmas My True Love Gave to me: 2 Wall Climbs (walk outs) 1 Power Clean!   MAX EFFORT Deadlift

Christmas Party this Friday Night!!! Info is at the gym.  CrossFit Kids at 4:15pm!! Group Warm Up!   On the First Day of Christmas My

Group Warm Up!!  MAX EFFORT(s) All reps and rounds are at 87% of your base. Overhead Squat 3,3,3,3 Front Squat 3,3,3,3 Back Squat 3,3,3,3  

Open Gym 9:30 am until Noon…..   Come in to make up a lift or workout, do mobility -OR- We can come up with some

There will be NO yoga today. The Christmas Party is Next Friday the 12th of December! Bring a paleo dish to pass, address and directions

Christmas Party is Friday December 12th at 6 pm. Bring a Paleo dish to pass, and kids are welcome. Address and directions will be posted

ATTENTION**** Yoga has been cancelled for today. There is a possibility we will have a makeup session on Friday TBD. Group Warm Up! MAX EFFORT

CrossFit Kids Class at 4:15 pm today. Regular class will resume at 5pm Group Warm Up! MAX EFFORT Shoulder Press 5,5,5,5 All rounds at 80%

CrossFit Kids officially starts tomorrow December 2nd at 4:15 pm!! Group Warm Up!!  MAX EFFORT Back Squat 5,5,5,5 (all rounds at 80% of base number)

Hours are 9am until noon We will be having TEAM WOD’s Today. Come in for some fun.

HOLIDAY HOURS: Thursday we will be closed. Friday 9am until Noon. Saturday we will be closed Also we will be having a Christmas party on

HOLIDAY HOURS: Thursday we will be closed. Friday 9am until Noon. Saturday we will be closed Also we will be having a Christmas party on

Group Warm Up!! MAX EFFORT Back Squat 5,5,5,5 all rounds at 75% of base. There is no plus… WOD 10 minute AMRAP of: 5 Power

We have open Gym today but we will open at 9:30 and we will close at 11:30 Come in and makeup a lift or a workout you

TEST

Group Warm Up!! WOD 4 rounds for time of: 15 Power Snatches 95/65lb 20 Wall balls 15 Burpees   Post loads and times to comments…..

***ATTENTION*** We will be closed for the 4pm class. We will be open all other hours on the schedule.   Group Warm Up!!   WOD

Group Warm Up!! MAX EFFORT Front Squat 1 rep max Squat Clean 1 rep max   Focus on good form, rest as needed before your

EDIT!! ****ATTENTION****** WE WILL BE CLOSED TODAY FOR THE 4pm ClASS!!!! I apologize for any inconvenience.    Group Warm Up! MAX EFFORT Split Jerk 3,3,3,3,3 work

Group Warm Up! WOD: “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8

Open Gym From 9:30am until Noon!! Come make up a lift you missed or a workout. Mobility is always something to work on…… See you

There will be a Yoga for CrossFitters this Monday at 11am. Group Warm Up! MAX EFFORT You have 20 minutes to find a 1 rep

Group Warm Up!!   WOD 4 Rounds for time of: 5 Wall Climbs 10 Box Jumps 24/20 15 Toes To Bar   Post times to

I want to apologize to everyone for the confusion with the Veterans Day workout. I am sorry for any grief I had caused because that

Veterans Day!! Group Warm Up! WOD 4 Rounds for time* of: 11 Power snatch 75/50lb (burpees) 11 Kettlebell Swing 55/35 (burpees) 11 Wall ball 20/14 (burpees) *There

Group Warm Up! MAX EFFORT Back Squat 1 rep max WOD 10 Minute AMRAP of “Cindy” 5 Pull ups 10 Push ups 15 Squats There

Open Gym from 9:30am until Noon!! We all Saturdays! Come on in and find out why!!

Group Warm Up! WOD First do- 2 Rounds of: 15 Dumbbell Thruster 40/30lb 15 Burpees Then do- 30 reps “Generic” Man Maker 40/30lb (15 touches per

Group Warm Up! MAX EFFORT Deadlift 5,5,5,5,5(40,50,60% No plus)   WOD 21-15-9 reps of: 95/65 pound Sumo deadlift high-pull 95/65 pound Overhead squat   Post

Attention***** Yoga today has been cancelled. NO YOGA. MAX EFFORT Back Squat 5,5,5,5,5(40,50,50,60,60% No plus) WOD 3 rounds for time of: 15 Toes to Bar 15

****ATTENTION*******The gym will be closed for the 4pm class today. All other classes will go on as scheduled.    Group Warm Up! WOD 3 rounds for

GROUP WARM UP PUSH UP FINAL TEST: 2 minute test. You may only rest in the plank or the downward dog. You have 2 minutes

Open From 9:30 until Noon. Come in for coffee, mobility or make up a workout you feel guilty about cherry picking! And stay away from

Happy Halloween! Group Warm Up! Mobility- Shoulders…   WOD 3 rounds for time of: 20 Pass throughs on pirouettes 10 Russian Swings 70/55lb 20 Grasshoppers

***ATTENTION**** The 4pm class will be CLOSED today for a private group class. We will re-open at 5pm for normal classes. Group Warm Up!   WOD

Group Warm Up! Yoga for CrossFit Athletes at 11am MAX EFFORT Row 500m Push up Progress: You may do this at anytime. You can rest

ATTENTION The 4pm class Tuesday and Thursday will be a PRIVATE  class. Normal Classes to begin at 5pm on Both Tuesday and Thursday. Group Warm

Group Warm Up! MAX EFFORT Back Squat 5,3,3,1,1+   WOD AMRAP in 20 minutes of: 4 Chest to bar pull ups 8 ring push ups

Open Gym From 9:30am until noon. If you are up for it: WOD 3 rounds of: 30 GHD sit ups 30 Hip and Back extensions.

Group Warm Up! SKILL DEVELOPMENT/MOBILITY Squat Therapy!   WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/50 lb. From

Group Warm Up! MAX EFFORT: Push Up Progress…. Push up Planks You will hold the top of the plank for 10 seconds then lower yourself

Group Warm Up!! MAX EFFORT Hang Power Clean 3,3,3,3,3 (you are looking for a 3 rep max) Deadlift 3,3,3,3,3+ WOD Run to Schmale and back

EDIT!! ATTENTION****  All Classes will be scheduled as normal, and the “private classes at 4pm” will begin again Next Tuesday and Thursday. Group Warm Up!

I want to thank everyone that supported the “Barbells for Boobs” event at one of our allies CrossFit Glen Ellyn. It was a good event

Open Gym From 9:30am until Noon! Come in make up a workout or a lift that you missed. Do some mobility, or socialize and have

Group Warm Up!! Push Up Max Effort: 1 minute Push up test. You will have a counter and only good reps will be counted. The

*****ATTENTION**** We will not have a 4pm class today. The gym will be reserved for a private class from 4pm-4:45, you may come during this

Group Warm Up!   MAX EFFORT Deadlift 5,5,5,5,5+   WOD “Randy” 75 reps of the power snatch at 75/50lb. Everyone will have a judge to

Group Warm Up! MAX EFFORT Shoulder Press 5,5,5,5+   WOD 100 double-unders (if you cannot do 20 DU consecutively, do 50 reps instead and you

Group Warm Up! MAX EFFORT/WOD Back Squat x 5 reps @ 65% Push Up Pull up Back Squat x 5 reps @ 75% Push Up

Open Gym From 9:30am until noon! Learn something new! Work on skill development Make up a workout or max effort that you missed Or….. just

There will be a Charity WOD “Barbells For Boobs” at CrossFit Glen Ellyn on the 18th (next Saturday. Heats start in the morning and run

Group Warm Up! MAX EFFORT Turkish Get Up 1 rep max   WOD 3 rounds for time of: 21 Burpees 21 Toes to bar 21

GROUP WARM UP! Max Effort (push up program) Bottom of push up plank hold to push up. You will hold the bottom of the push

Group Warm Up MAX EFFORT Power Clean EMOM 10 minutes. For the first 5 minutes it will be 2 reps per minute on the minute,

Group Warm Up! MAX EFFORT Snatch 1 rep max   WOD With a continuously running clock, squat for 60 seconds. Subtract the number of squats

Open Gym From 9:30am until Noon! Make up a WOD or a lift that you missed. Do some mobility, Start a TEAM WOD or come

Ask about Barbells For Boobs!! Group Warm Up!! WOD  AMRAP in 20 minutes of: 3 Wall Climbs 6 Box Jumps 9 Toes to bar Post

MAX EFFORT Front Squat 1 rep max Then 3:00 minute plank on rings: you may break into sets, but total time should be 3:00 minutes.

There will be NO Yoga today…. Group Warm Up  MAX EFFORT Deadlift 1 rep max   WOD 100 feet of walking lunges with (down and

Group Warm Up! MAX EFFORT Shoulder press 1 rep max   WOD With a continuously running clock do one 135/95 pound Clean and Jerk the

Group Warm Up! MAX EFFORT  Back Squat 1 rep max   WOD  You will have 12 minutes to complete Run to Gary (one time) then

Open Gym from 9:30am until noon! Mobility, Gymnastics, Do a WOD you missed… Or just come hang out and drink some coffee!

Group Warm Up Push up Progress: Each minute for 10 minutes you will have 30 seconds to complete 10 push ups for guys and 7

GROUP WARM UP!!   WOD   The following exercises Wall Ball 20/14 Sit up Double under   Will be done in 1 minute, 2 minute

Yoga at 11am!!  Group Warm Up!   MAX EFFORT (push up strengthening) Plank hold on the hands. You will hold the plank for 1 minute

Good job everyone on yesterdays Push Ups and the Tabata squat mile!   MAX EFFORT Deadlift 5,5,5 (40,50,60%) Shoulder Press (40,50,60%) WOD For time complete:

Group Warm Up! MAX EFFORT Back Squat 5,5,5,5,5 (40,50,50,60,60% no plus)   We are going to focus on the Push up. We will be starting

Open Gym From 9:30 until 10:30, at 10:30 TEAM WOD TBD!!! We close at noon…..

Group Warm Up! Shoulder Mobility   WOD “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8

Group Warm Up!! Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 7 Ring

Group Warm Up!! “The Chief“ Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat

Group Warm Up!  MAX EFFORT(s) Deadlift 5,3,3,1,1+ Then 4 rounds of: 12 front loaded barbell walking lunges (add weight each round for a max) Strict

Group Warm Up! MAX EFFORT Snatch 3,3,2,2,1,1, Back Squat 5,3,3,1,1+   WOD 3 rounds for time of: 15 reps of Overhead Squat 95/65lb 15 reps

Open Gym from 9:30 until 10:30 TEAM WOD from 10:30 until 11:30!! Close at Noon.

There will be a TEAM WOD this Saturday from 10:30 until 11:30 am Group Warm Up   WOD You may complete the following in any

Group Warm Up! MAX EFFORT Front Squat 3,3,3,3,3+   WOD For as Many Rounds As Possible in 13 minutes complete the following: 9 Power Cleans

Yoga at 11am!!!!!  Group Warm Up!! MAX EFFORT Deadlift 3,3,3,3,3+   WOD 21-15-9 rep rounds for time of: Sumo-DeadLift-High-Pull 95/65lb Box Jumps 30/24″   Post