Friday, May 26, 2017

Clean/Snatch work and more for Friday!

ANNOUNCEMENTS Memorial Day "Murph" Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only. Come join us for "Murph!" Scaled and team options will be available. Running For Hope Sunday, June 4th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

FRIDAY Strength Pick One: Clean or Snatch Every 60 Seconds for 6 Sets: 1 Clean/Snatch Pull + 2 Cleans/Snatches at 65% of 1rep. Start light and build into a heavy set.

Conditioning 2 Rounds, With a 14 Minute Time Cap: • 75 Wall Ball Shots (#20/14) • 50 Double Unders • 25 Power Cleans (#95/65)

Clean Pulls

Thursday, May 25, 2017

Press, Pull-ups, & more for Thursday!

ANNOUNCEMENTS Memorial Day "Murph" Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only. Come join us for "Murph!" Scaled and team options will be available. Running For Hope Sunday, June 4th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

THURSDAY Strength Shoulder Press [Video] Complete 5 Sets of 3 Strict Shoulder Press at 70%+ of 1rep. Same weight, or add #5 from last week.

Strict Pull-ups [Video] Complete 5 Sets of 8 Strict Pull-ups. (Go weighted PUs if 8 reps is easy.)

Conditioning With a 14 Minute Time Cap: Row 1000 meters 50 Pull-ups 50 Kettlebell Swings (#55/35)

Strict Pull-ups

Wednesday, May 24, 2017

Front Squats and more for Wednesday!

ANNOUNCEMENTS Memorial Day "Murph" Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only. Come join us for "Murph!" Scaled and team options will be available. Running For Hope Sunday, June 4th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

WEDNESDAY Strength Front Squat [Video] Complete 5 Sets of 1 Pause Front Squats with a 3-Second Pause. 85-90% of 1rep Front Squat.

Conditioning With an 18 Minute Time Cap: 30 Man Makers (#35/25) 40 Calorie Row 50 Weighted Step-ups (#35/25; 20" Box) 60 Air Squats

Pause Front Squats

Tuesday, May 23, 2017

Bench Work & Conditioning for Tuesday!

ANNOUNCEMENTS Memorial Day "Murph" Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only. Come join us for "Murph!" Scaled and team options will be available. Running For Hope Sunday, June 4th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

TUESDAY Strength Bench Press [Video] Complete 5 Sets of 3 Bench Press. Start light and build into a heavy set.

Conditioning 3 Rounds, With a 12 Minute Time Cap: • 15 Hang Power Cleans (#135/95 Rx; #155/105 Rx+) • 15 Deadlifts • 60 Double Unders

Bench Press

Monday, May 22, 2017

Overhead Squats and more for Monday!

ANNOUNCEMENTS Memorial Day "Murph" Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only. Come join us for "Murph!" Scaled and team options will be available. Running For Hope Sunday, June 4th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

MONDAY Strength Overhead Squat [Video] Complete 5 Sets of 3 Overhead Squats. Start light and build into a heavy set.

Conditioning 3 Rounds, With a 12 Minute Time Cap: • 14 Thrusters (#105/75) • 18 Pull-ups

With any time remaining: AMRAP Bar Facing Burpees.

Overhead Squats

Friday, May 19, 2017

We honor a Hero with "Holleyman" on Friday!

FRIDAY Conditioning “Holleyman” 30 Rounds For Time: • 5 Wall Ball Shots (#20/14) • 3 Handstand Push-ups (Scaled: Push Press @#95/65) • 1 Power Clean (#225/155)

 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday, May 18, 2017

Press, Pull-ups, & more for Thursday!

THURSDAY Strength Shoulder Press [Video] Complete 5 Sets of 3 Strict Shoulder Press at 70% of 1rep. Add #5-10 from last week.

Strict Pull-ups [Video] Complete 5 Sets of 7 Strict Pull-ups. (Go weighted PUs if 7 reps is easy.)

Conditioning 5 Rounds For Time: • 10 Pull-ups • 15 Kettlebell Swings (#55/35) • 20 Calorie Row

Strict Pull-ups

Wednesday, May 17, 2017

Front Squats and more for Wednesday!

WEDNESDAY Strength Front Squat [Video] Complete 5 Sets of 2 Pause Front Squats with a 3-Second Pause. 65% of 1rep, plus #5-10 from last week. Hold this % to strengthen bottom position.

Conditioning With an 18 Minute Time Cap: Run 800 meters 60 Air Squats 50 Weighted Step-ups (#35/25) 40 Calorie Row 30 Man Makers (#35/25)

Pause Front Squats