Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Group Warm Up!! MAX EFFORT Shoulder Press 3,3,3,3,3+   WOD Run to Gary Ave 15 Shoulder Press 95/65lb Run to Gary Ave 15 Push Press

Group Warm Up! (if you want to participate in the warm up is highly recommended that you show up on the hour) MAX EFFORT Back

Open Gym From 9:30am until Noon! You all know the drill. Come in and do a Gymnastics WOD!

Group Warm Up!! Skill Development Snatch   WOD 3 rounds for time of: 21 Hang Power Snatches 75/50lb 21 Box Jumps 24/20″   Cash out:

Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Front Squat 5,5,5,5,5+   WOD/Conditioning Tabata Row The Tabata interval is 20 seconds of work followed by 10

Yoga this morning at 7am!! Group Warm Up!!   MAX EFFORT Shoulder press 5,5,5,5,5+ Ring Row 5,5,5,5,5 (Do these after each round of shoulder press)

    Group Warm Up!! MAX EFFORT Overhead Squat 5,5,5,5,5+ Back Squat 5,5,5,5,5+   WOD For time: Run to Gary Ave 30 burpees, jumping over

We will be closed today. Your WOD assignment is: Go do something active. Even if it is active stretching, riding a bike, going to the

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Saturday the 30th of August from 8am until 4pm. There will be NO OPEN

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Satruday the 30th of August from 8am until 4pm. There will

Group Warm Up!   WOD 3 rounds for time of: 400m run 10 Power Cleans 135/95lb 15 Barbell facing burpees*   *You must do the

Yoga at 7am!!!    Active Group Warm Up!   “Fight Gone Bad!“ Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift

Group Warm Up! WOD AMRAP in 15 minutes of: 4 Handstand Push Ups 8 L-Pull Ups*   The standard for the “L” pull up is

Group Warm Up!!   MAX EFFORT: Front Squat 1 rep max   WOD 3 rounds for time of: 15 Squat Clean 115/80 15 Lateral over

Open Gym From 9:30am until Noon!   Come in and see Joanie. Make up a WOD, or a 1 rep max you missed. Or just

Active GROUP Warm Up!! Skill Work: Snatch   WOD 5 rounds for time of: 12 reps of Snatch Grip Deadlift 95/65lb 12 reps of Hang

Group Warm Up!!   WOD 5 rounds for time of: 10 Grasshoppers 15 Weighted Walking Lunges 55/35lb 20 Kettlebell Swings 55/35lb   Post times to

Remember YOGA at 7am today!! Active Group Warm Up!!   MAX EFFORT Deadlift 1 rep max   WOD 5 rounds for time of: 9 Thrusters

Group Warm Up!! MAX EFFORT Shoulder Press 1 rep max   WOD AMRAP in 12 minutes of: 3 power cleans 155/110lb 6 Elevated Push Ups

Active, Group Warm Up!!   MAX EFFORT Back Squat 1 rep max   WOD 8 minute AMRAP Run 400m 80 burpees Row for Calories.  

Hours are as follows: 0930 until 1100 is open gym. From 1100-1200 will be a TEAM WOD.   Lets have fun!!

  TEAM WOD Saturday at 11am!   Group Warm Up!!!   WOD As many rounds as possible  in 20 minutes of: 2 Wall Climbs 4

TEAM WOD this Saturday at 11am!!   Active/Group Warm Up!! WOD/MAX EFFORT 3 rounds of Row 500 Rest as needed Run 400m Rest as needed

Yoga will resume at 7am today! Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5 (deload week, no plus)   WOD “Elizabeth” 21-15-9 reps of: Squat Clean

Group Warm Up! MAX EFFORT Shoulder press 5,5,5,5,5 (no plus, this is a de-loading week)   WOD 3 rounds for time of: 21 Wall Balls

Group Warm Up!  MAX EFFORT Overhead Squat 5,3,3,1,1+   WOD 30 Back Squats* 135/95lb** Run 1 mile *Squats, we are looking for GOOD squats, there

OPEN GYM from 9:30am until Noon! You know the drill… Make up a WOD or a lift you missed, Do mobility, Coffee?  

Group Warm Up!   WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times to comments…..  

August 30th Mike D. will be lifting 100 tons for the Dupage PADs charity. We will be hosting it at our gym Saturday the 30th

Active Warm Up!! MAX EFFORT Deadlift 5,3,3,1,1+   WOD 2 rounds for time of: Run to Gary ave Farmers walk 200m with two 55/35lb (one

Active Warm Up!   MAX EFFORT Shoulder Press 5,3,3,1,1+   WOD 5 rounds for time of: 21 right arm Dumbbell power Snatch 35/25lb 30 reps

Active Warm Up!! MAX EFFORT Back Squat 5,3,3,1,1+ Snatch 3,3,3,2,2 (70,75,75, 80,85%)   WOD For time: Row 500m 50 burpees 50 one legged squats alternating

Open Gym From 9:30am until noon! Come in for a gymnastics WOD. Make up a lift or workout that you missed. Do mobility and have

Active Warm Up!! Gymnastic warm up…. WOD “Running Grace” 5 rounds for time of: Run 400m 6 Clean and Jerks 135/95lb   Post loads and

  Active Warm Up!!!   WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups (once again the standard is CHEST TO DECK)

Yoga at 7am today!!   Max Effort Hang Squat Clean 3,3,3,3,3 Deadlift 3,3,3,3,3+   GHD sit ups 50 reps Hip and back Ext 50 reps

MAX EFFORT Shoulder press 3,3,3,3+   WOD 50-35-20 rep rounds of: Russian Swing 55/35lb Wall Ball 20/14lb Kettlebell Clean and Jerk 55/35lb*   With the

MAX EFFORT Overhead Squat 3,3,3,3,3+ Back Squat 3,3,3,3,3+   WOD Starting each round with a 400m run do: 21-18-15-12 rep rounds of Burpees     

Open Gym from 9:30am until Noon!! Come make up a WOD, work on Olympic lifts, do mobility. Or just come have coffee and then see

Active Warm Up!!   WOD/MAX EFFORT   Two rounds of the following two AMRAPS with a 5 minute rest between AMRAPS. AMRAP 5 minutes to

Active Warmup!   MAX EFFORT Front Squat 5,5,5,5,5+   WOD 10,8,6,4,2, rep rounds of 135/95lb Squat Cleans 50,40,30,20,10 rep rounds of Sit ups Post loads

Yoga at 7am!!!!! Active Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Box Jump 3,3,3,3,3 at 85% or higher.   WOD 5 rounds for time of: 100

MAX EFFORT Shoulder Press 5,5,5,5,5+ Split Jerk 5,3,3,2,1,1,   WOD AMRAP in 15 minutes 3 wall climbs 6 up downs 9 toes to bar  

MAX EFFORT Hang Squat Snatch 5,3,2,2,1, Back Squat 5,5,5,5,5+   Conditioning- 10 minutes of: Every Minute on the minute Sprint 50m (when you cross the

OPEN GYM FROM 9:30am until Noon Come make up a WOD, do mobility, or hangout and have coffee.

Active Warm Up WOD 21-18-15-12- and 9 rep rounds of:95/65 pound Deadlift95/65 pound Hang power clean95/65 pound Front squat95/65 pound Push jerk   Post loads

There is NO YOGA tonight. WOD Run to Gary Ave. then complete 5 rounds: 10 Kettlebell Swings 70/55 10 Box Jumps 30/24 Then… finish with

Yoga at 7am this morning! Active Warm Up!! WOD/MAX EFFORT You have 7 minutes to complete the following with 100% effort. row 250m 10 wall

WOD/MAX EFFORT 10 Minutes of Max Double unders Rest 10 Minutes to find a Two Hands Anyhow Max* Rest as needed… 5 Minutes of Kettlebell

Active Warm Up WOD/MAX EFFORT: It is also labeled a ‘Max Effort’ because every round should be a 100% effort. Each round of 4 minutes

Open Gym from 9:30am until Noon!!! Come in for a WOD, a lift or just coffee and good company!

Active Warm Up…   Skill Development Gymnastics. We will work on basic gymnastic movements which may include the following: Skin the Cat Handstand Pirohoutte Pass throughs

YOGA TONIGHT AT 7pm!!!! Active Warm Up!!!   WOD 3 rounds for time of: Run 400m 21 One legged Squats alternating 21 Grasshoppers   Post

Yoga today at 7am!!!!!   WOD 5 rounds for time of: 3 Cleans (go heavy, and you may power or squat clean) 20 burpees  

Active Warm Up…   “CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Anyone in a position

I hope everyone had a great weekend celebrating this great countries 238th birthday! We will start the week with a bodywieght cardio WOD and then

Hours: 4th-6th of July closed. 4(00) for the 4th!!!! “ANGIE” for time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

YOGA… 7:00 am, nice!   Skill development: Turkish get-up WOD: AMRAP 10 minutes: 10 Wallballs (20/14) 10 Burpees     No YOGA Thursday night… this

Today marks our one year anniversary doing WODs at 163 E. St. Charles Rd. What a GREAT year it has been!   Active Warm-up (1-2)

Fourth of July Week… Let’s have some fun this week! Active Warm-up  (1-2 rounds) WOD: 4 rounds for time: 9  Thrusters (95/65) 12 Walking lunges

WOD 4 rounds for time of: Run to Gary Ave 15 Kettlebell Swings 70/55lb 12 Chest to bar pull ups   Post loads and times

MAX EFFORT Front Squat 5,5,5,5,5, (deload)   WOD AMRAP in 15 minutes: 10 Squat Cleans 115/80lb 10 Barbell facing burpees (you must jump over the

YOGA CLASS AT 7am Today!! WOD 50-35-20 rep rounds of: Double unders* Kettlebell swings 55/35lb Sit ups** *if you are capable of doing 50 doubles

MAX EFFORT Deadlift 5,5,5 (40,50,60%) WOD 3 rounds for time of: 21 Sumo Deadlift Highpulls 95/65lb 21 Toes to bar 21 Wall Balls 20/14lb Post

MAX EFFORT Back squat 5,5,5 (40,50,60%) Shoulder press 5,5,5 (40,50,60%) WOD AMRAP in 12 minutes of: 4 wall climbs 8 Grasshoppers 12 one legged squats

Open Gym From 9:30am until Noon. Come make up a lift you missed or a WOD, and of course you are always encouraged to do

WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 pull ups   Post times to comments….

MAX EFFORT Front Squat 5,3,3,1,1+   WOD 21-18-15-12-9-6 rounds of: Wall balls 20/14lb Sumo Deadlift High Pull 75/50lb Double unders   post loads and times

MAX EFFORT Deadlift 5,3,3,1,1+   WOD 3 rounds of 15 Power Clean 155/105 15 Box Jumps 24/20   Post loads and times to comments…..

MAX EFFORT Shoulder press 5,3,3,1,1+   WOD AMRAP in 15 Minutes of: 15 Dumbbell Squat Snatch 35/25lb (alternate arms at your desire) 30 sit ups

Active Warm Up!!   MAX EFFORT Overhead Squat 5,3,3,1,1+ Back Squat 5,3,3,1,1+ WOD Run to Gary Ave. Then 2 rounds of: 21 Pull ups 21

OPEN GYM FROM 9:30-Noon!!   Come do a WOD, make up a MAX EFFORT or have coffee and do mobility!!

MAX EFFORT Deadlift 3,3,3,3,3+   WOD “Jackie” 1000m row 50 thrusters 45/30lb Barbell 30 pull ups For time….   Post loads and times to comments…

PALEO CHALLENGE!!!! Active Warm Up MAX EFFORT Front Squat 3,3,3,3,3+ Squat Clean 3,3,3,3,3 (find a 3 rep max with good form)   NO WOD. If

******ATTENTION******Do not FORGET!!! We have a 7am YOGA For the CrossFit athlete today!!   Active Warm Up MAX EFFORT Tabata Push Up The Tabata interval

Active Warm Up! MAX EFFORT Shoulder Press 3,3,3,3,3+   WOD 4 rounds for time of: 15 Hang Power Snatch 75/50lb 15 Toes To bar Post

Active Warm up! MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%) Box Jump 2,2,2,2,2 (at 80%) WOD 3 rounds for time: 30 Weighted Box Step ups 24/20″

OPEN GYM from 9:30am until Noon.   Come make up a lift and a WOD you missed.

Active Warm Up MOBILITY/ Paleo Talk….. FULL REPORTS. WOD 21-15-9 rep rounds of: Power Snatch 95/65lb Pull Ups Burpees   Post loads and times to

Active Warm Up… MAX EFFORT Front Squat 5,5,5,5,5+   WOD 3 rounds for time of: Run 400m 15 Dumbbell Thrusters 35/25lb 15 Grasshoppers   Post

Active Warm-up MAX EFFORT Deadlift 5,5,5,5,5+   WOD 12 minute AMRAP of: 12 Russian Swings (GO HEAVY)* 7 Ring Push ups (standard is the ring

Active Warm up! MAX EFFORT Shoulder Press 5,5,5,5,5+   WOD 5 rounds for time of: 9 Hang Power Cleans 115/80lb 9 Push Press/Jerk 115/80lb 9

Our Active Warm Up…. MAX EFFORT Back Squat 5,5,5,5,5+ (65,75,75,85,85%) The only (+) round is the final 85%   Conditioning: For time: Row 500m: 50

Open Gym From 9:30am until Noon. Come do mobility, make up a WOD or Lift. Work on a GOAL!!

Please read the all of the following: MAX EFFORT Snatch… Skill Work, 1 rep max   WOD A (if you can do an unassisted pull up)

Please bring your answers in, post them to comments, email a coach, or post to Facebook in our group:  How is the Paleo Challenge going

MAX EFFORT Clean & Jerk 1 rep max (you may squat or power clean)   WOD 5 rounds for time of: 5 Wall Climbs 10

WOD Run 400m 21 Burppees 21 Pull ups 21 Kettlebell Swings 55/35lb Run to Gary ave 21 Kettlebell Swings 55/35lb 21 Pull Ups 21 Burpees

WE ARE CLOSED ON MEMORIAL DAY.  Remember the Fallen!    Murph for Miller is today at CrossFit Tri-Cities! If you cannot make it to their

Holiday HOURS: Saturday normal hours, Monday Memorial Day we are CLOSED. Murph For Miller is this Friday and Saturday! Follow this link if you plan on going

We will be open Saturday our normal hours. Monday Memorial Day we will be closed. 

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

We have a busy week this week. We will be doing most of our 1 rep max lifts this week, and we will be doing Murph

Murph For Miller is next week! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be

Murph For Miller is next week! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there.

The Paleo Challenge Starts today!!!!! Weigh yourself and have measurements done to see where you line up (optional) ACTIVE WARM UP: 2 rounds of: 10

Don’t forget this week we begin the 30 day Paleo Challenge on the 15th of May. On May 23rd CrossFit Tri-Cities is hosting the 7th annual Murph For