Conditioning and Cleans for Monday!
MONDAY Conditioning 3 Rounds For Time: • Run 600 meters • 16 Deadlifts (#185/125) • 60 Double Unders
Strength Power Clean [Video] Squat Clean [Video]
Complete 6 sets of 1 Power Clean + 1 Squat Clean Technique comes first. Choose weight and build as you go.
The Clean
Sunday's 10am class is cancelled. See below.
Sunday, June 4th at 8am, support Scott and his son Kyle at Running For Hope with Hope Children's Hospital in Oak Lawn. Details here.
Saturday Partner WOD!
Reminder: we are closed Sunday. See below.
ANNOUNCEMENTS
Running For Hope
TOMORROW, Sunday, June 4th at 8am. Sunday class is cancelled.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
SATURDAY Partner Workout Row 3000 meters
12 Rounds Of: • 8 Power Cleans (#135/95) • 8 Barbell Burpees
Run 2000 meters
* Partners will split the row, alternate rounds, then alternate 200m runs.
Front Squats and more for Friday!
ANNOUNCEMENTS
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 Front Squat [Video] Take 15 minutes to find a heavy 1rep Front Squat.
Conditioning AMRAP in 20 Minutes: • 10 Dumbbell Hang Squat Cleans (#50/35) • 15 Pull-ups • 20 Box Jumps (24"/20")
Front Squats
Heading into June with a Bench Press test and more!
ANNOUNCEMENTS
Running For Hope
Sunday, June 4th at 8am. CrossFit class is cancelled for that day.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
THURSDAY Strength Bench Press [Video] Take 15 minutes to find a heavy 1rep Bench Press.
Conditioning For Time: 40-30-20-10 Reps: Push-ups 10-20-30-40 Reps: Airdyne Calories
Bench Press
Wednesday we test our Overhead Squats!
ANNOUNCEMENTS
Running For Hope
Sunday, June 4th at 8am. CrossFit class is cancelled for that day.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
WEDNESDAY Strength Overhead Squat [Video] Take 15 minutes to find a heavy 1rep Overhead Squat.
Conditioning AMRAP in 20 Minutes: • Run 600 meters • 20 Power Snatch (#75/55) • 20 Kettlebell Swings (#35/25)
Overhead Squats
Clean & Jerks & Conditioning for Tuesday!
ANNOUNCEMENTS
Running For Hope
Sunday, June 4th at 8am. CrossFit class is cancelled for that day.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
TUESDAY Strength Power Clean [Video] Split Jerk [Video]
Every 90 Seconds for 8 Sets Complete: 3 Touch & Go Power Cleans + 1 Split Jerk. 65% of your heaviest C&J. Same weight across all sets.
Conditioning 3 Rounds For Time: • Row 250 meters • 12 Push Press (#95/65) • 18 Hang Power Cleans
Split Jerks
Memorial Day "Murph!"
In memory of all our fallen veterans.
Join us for 8am Bootcamp, 9am & 10am CrossFit classes, then enjoy the day off with family!
MEMORIAL DAY "Murph" For Time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile
Scaled and team options will be available. Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. To scale up, wear a twenty pound weight vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Lt. Murphy's favorites and he'd named it "Body Armor." From 2005 on it has been referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Sunday Funday!
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. CrossFit class is cancelled for that day.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
SUNDAY Partner Workout Modified "Moose" For Time: Row 2000 meters
Then 20 Rounds Of: • 5 Thrusters (#95/65) • 5 Over the Bar Burpees
Row 2000 meters
* Partners will split the row, and alternate rounds in the middle.
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.
Saturday Partner WOD
8am Bootcamp, 9am CrossFit, 10am Open Gym
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. CrossFit class is cancelled for that day.
Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn.
Details HERE.
SATURDAY Partner Workout 2 Rounds For Time: • 100 Box Jump Overs (24"/20") • 80 Kettlebell Swings (#55/35) • 60 Power Snatch (#75/55) • 40 Clusters (#75/55)
