Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Tuesday

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

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Monday

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

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Friday

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

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Tuesday

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  

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Monday

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

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Saturday!!!

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

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Friday

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:

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Christmas Eve

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

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Tuesday

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

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Monday

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

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Saturday

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

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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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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  

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Saturday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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%

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Monday

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)

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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

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Friday!

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…..

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

****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

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Monday

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

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Saturday!

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

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Friday

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

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Thursday

***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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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.

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Friday!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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!

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Monday

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

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Saturday

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

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Friday!

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

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Thursday

*****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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday!!

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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,

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Monday

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

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Saturday!!

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

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Friday!!

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

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Thursday

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.

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday!!

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

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Friday!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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:

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Monday

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

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Friday!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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