• Friday, 7.20.18




    “You can never cross the ocean until you have the courage to lose sight of the shore.” –Christopher Columbus


    1. Front Squat
    On the 2:00 x 6:
    2 Tempo Front Squats
    5 Second Negative, 2 Second Pause in bottom.

    Sets 1-2 – 63%
    Sets 3-4 – 66%
    Sets 5-6 – 69%

    2. “Cement Mixer”
    7 Rounds, On the 3:00:
    400 Meter Run*
    12 Toes to Bar

    *500/400 Meter Row 
    25/18 Calorie Assault Bike

  • Thursday, 7.19.18

    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, 7.18.18




    “Be patient and tough; some day this pain will be useful to you.” – Ovid, Roman poet 



    1. Sumo Deadlift
    3 Sets of 8:  


    2. “Death Race” 
    5 Rounds:
    15/10 Calorie Row
    10 Burpees

    Post WOD
    Run the Loop


  • Tuesday, 7.17.18



     “Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit


    1. Power Clean and Jerk
    On the Minute x 8:
    Hang Power Clean + Power Clean + Split Jerk

    Sets 1-2 – 65%
    Sets 3-4 – 68%
    Sets 5-6 – 71%
    Sets 7-8 – 74%

    2. Conditioning
    5 Rounds:
    5 Power Clean and Jerks (155/105)
    10 Chest to Bar Pull-Ups

     Post WOD
    Strict Handstand Push-ups 3x10

  • Monday, 7.16.18



    “Don’t wait. The time will never be just right.” – Napoleon Hill


    Deload Week

    1. Back Squat
    On the Minute x 9 (3 Rounds):
    Minute 1 – 5 Reps @ 75%
    Minute 2 – 3 Reps @ 80%
    Minute 3 – 1 Rep @ 85%

    2. Front Rack Reverse Lunge
    3 Sets of 12 Repetitions:
    Set 1 – 40%
    Set 2 – 45%
    Set 3 – 50%
    Percentages based off 1RM Front Squat

    3. Conditioning
    Alternating Tabata x 8 Minutes:
    Back Squat (Empty Barbell)
    Double Unders

    Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

  • Friday, 7.13.18



    “Rather the pain of discipline, than the pain of regret.” – Bob Andrews


    1. Squat Clean
    On the Minute x 12 (3 Rounds):
    Minute 1: 3 Reps @ 70%
    Minute 2: 2 Reps @ 75%
    Minute 3: 1 Rep @ 80-86%
    Minute 4: Rest

    2. Conditioning
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes 
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes 
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20)

  • Thursday, 7.12.18

    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, 7.11.18

    So proud of all the PR's yesterday !


    "It is our choices that show what we truly are, far more than our abilities." -- Albus Dumbledore


    1. Power Snatch
    On the Minute x 9:
    1 Snatch Pull
    1 Low Hang Power Snatch

    3. Conditioning
    For Time:
    200 Double Unders
    1,500 Meter Row
    100 Wallballs (20/14)
    35/25 Calorie Row

    Post WOD
    1 Max Effort  Set of TTB

  • Tuesday, 7.10.18



    “Life is not about how hard you hit, it’s about how hard you can get hit and keep moving.” – Rocky Balboa


    1. ”Helen”
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (53/35)
    12 Pull-ups

    2. Body Armor 
    3 Giant Sets:
    10  Push Presses
    15 AbMat Sit-ups
    Max Close Grip Push-ups
    15 AbMat Sit-ups
    Rest 2 Minutes Between.

  • Monday, 7.9.18



    “Eighty percent of success is showing up.” – Woody Allen


    1. Conditioning
    Teams of 3
    AMRAP 7:
    50 Bench Press (135/95)
    50 Bench Press (155/105)
    AMRAP Bench Press (185/135)

    rest 3 minutes

    50 Hang Squat Cleans (115/80)
    50 Hang Squat Cleans (135/95)
    AMRAP Hang Squat Cleans (155/105)

    rest 3 minutes

    50 Deadlifts (185/135)
    50 Deadlifts (225/155)
    AMRAP Deadlifts (275/185)


    2. Conditioning
    EMOM x10
    On even minutes Double unders
    On odd minutes Handstand push-ups


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