• Thursday, 5.24.18

    If you missed a WOD this week, come in and make it up. If you’ve been in all week, take today as a rest day and be ready for tomorrow. If you’d like to come in to stretch, mobilize, or work on skills, feel free to do so – but don’t do anything heavy –  rest and recovery are essential to growth and progress.

  • Wednesday, 5.23.18


    Alix making 275# look easy!


    "There's a beast in every women and it stirs up when you put a barbell in her hands." -unknown



    1. Strength
    Power Snatch
    15 Minutes to work up to a heavy single

    2. Conditioning
    AMRAP 15:
    15 Power Snatches (75/55)
    30 Double Unders 
    15 Wallballs (20/24)
    30 Double Unders

  • Tuesday, 5.22.18



    "Confidence comes from hours and days and weeks and years of constant work and dedication." -Roger Staubach


    1. Strength
    15 Minutes to warm up on deadlifts and work to a heavy single

    2. Conditioning
    For Time:
    21-15-9
    Deadlifts (225/155)
    400m Run

    Post WOD
    10-9-8-7-6-5-4-3-2-1 AbMat Sit-Ups
    1-2-3-4-5-6-7-8-9-10 Back Extensions


  • Monday, 5.21.18




    "Everybody wants to be famous, but nobody wants to do the work. I live by that. You grind hard so you can play hard. At the end of the day, you put all the work in, and eventually it'll pay off. It could be in a year, it could be in 30 years. Eventually, your hard work will pay off." -Kevin Hart 



    1. Back Squat
    4 x 8 - work up to a heavy set

    2. Conditioning
    For Time: 
    5 Rounds of “Cindy”
    30 Overhead Squats (135/95)
    1,000 Meter Row

  • Friday, 5.18.18



    Congratulations to the following winners of the Pull-Up Challenge!  It was great to see everyone putting in the work these last 5 weeks...

    CHIN OVER BAR: Cristina H (+10), Jay B (+10), and Lisa P (+9)
    CHEST TO BAR:  Matt M (+6), Michael H (+4), and Geoff F (+4)

    And a special shout out to Lily who went from 0 to 7!!!  


    1. Front Squat
    4 x 4 -build to a MODERATE set

    2. Conditioning
    3 Rounds:
    500 Meter Row
    400 Meter Run
    Rest 3:00 Between rounds

    Post Wod
    50 TTB for time

  • Thursday, 5.17.18

    If you missed a WOD this week, come in and make it up. If you’ve been in all week, take today as a rest day and be ready for tomorrow. If you’d like to come in to stretch, mobilize, or work on skills, feel free to do so – but don’t do anything heavy –  rest and recovery are essential to growth and progress.

  • Wednesday. 5.16.18




    "If you always do what you did, you'll always get what you got" -Marian Diamond


    1. Conditioning
    For Time:
    21-15-9:
    Squat Snatch (95/65)
    Chest to Bar Pull-Ups

    2. Skills
    Alternating On the Minute x 10:
    Odd Minutes – Max Calorie Row in :30
    Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

  • Tuesday, 5.15.18



    *TODAY IS THE LAST DAY TO ORDER YOUR ENCLAVE/MURPH SHIRT.  ORDER FORMS ARE ON THE ORANGE TABLE NEXT TO THE CUBBIES*


    1. Conditioning
    5 Rounds, On the 4:00:
    30 Air Squats
    20/14 Calorie Row or 200m Run
    10 Burpees
    Score is slowest round.

    Post WOD
    3 sets of:
    25 Abmat Sit-Ups
    25 Supermans

  • Monday, 5.14.18



    “We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle


    1. Snatch Skills
    On the 1:30 for 7 Sets:
    Snatch Pull
    Hang Snatch High Pull
    2 Power Snatches
    2 Overhead Squats
    Not to exceed 50% of 1RM.

    2. Conditioning
    For Time:
    10-9-8-7-6-5-4-3-2-1:
    Clean and Jerks (115/80)
    30 Double Unders After Each Set or :30 of Double Under Practice

    Post WOD
    5 sets of:
    5 Strict Ring Rows
    10 Hand Release Push-Ups

  • Friday, 5.11.18


    The deadline to order a shirt, or tank top is WEDNESDAY 5/16.  Order forms are on the orange table by the cubbies.  Cost is $25.  Shirts will be delivered prior to Memorial Day.  Props to Freddy on the sweet design! 

    1. Front Squat
    Repeat from last week. Aim to increase weight.
    5 x 4

    2. Conditioning
    AMRAP 13:
    50 Dumbbell Snatches (50/35)
    40 Burpees
    30 Toes to Bar
    20 Kipping Handstand Push-ups

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