• Friday, 12.15.17


    Christmas Party Saturday at 6pm!  In regards to the White Elephant Gift...the only rule is to spend no more than $10.  Other than that, have fun, be creative, and feel free to get weird!!


    1. Conditioning
    3 Rounds:
    10 Front Squats (185/135)
    20 Chest to Bar Pull-Ups
    50 Double Unders

    2. Kipping Handstand Push-ups
    5 Rounds:
    Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
    Row 25/18 Calories
    Any Time remaining, Max Kipping Handstand Push-ups

    3. Deadlift
    4 Sets of 15:
    Unbroken Deadlifts (225/155)
    Rest as little as needed between rounds. Compare to last week’s 3×20.

  • Thursday, 12.14.17

    Open Gym:

    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, 12.13.17


    “If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams



    1. Barbell Cycling
    Every :90 Seconds x 5
    On the 0:00 – 1 Power Clean
    On the 0:20 – 1 Hang Squat Clean
    On the 1:00 – 1 Squat Clean
    From the 1:00 – 1:30 – Change weights + Rest

    Round 1 – 60%
    Round 2 – 70%
    Round 3 – 75%
    Round 4 – 80%
    Round 5 – 85%

    Rest 1:30 (7:30-9:00)

    On the Minute x 5 – 1 Heavy Squat Clean

    2. Conditioning
    3 Rounds:
    20 Hang Power Cleans (95/65)
    20 Front Squats
    20 Push Press

  • Tuesday, 12.12.17



    "Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates


    1. Strict Handstand Push-ups
    17 Strict Handstand Push-ups
    Rest 1:00
    15 Strict Handstand Push-ups
    Rest :45
    13 Strict Handstand Push-ups
    Rest :30
    11 Strict Handstand Push-ups
    Rest :15
    9 Strict Handstand Push-ups

    2. Conditioning
    8 Rounds, On the 3:00
    21/15 Calorie Row
    50 Double Unders

    Score is slowest round

    Post WOD
    50 Med Ball Sit-Ups

  • Monday, 12.11.17


    Jim A.



    “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha


    1. Conditioning
    AMRAP 20:
    30 Dumbbell Snatches (50/35)
    30 Box Jumps (24/20)
    30 Calorie Row
    30 Toes to Bar

    2. Pausing Snatch 
    2×2 @ 72%
    2×2 @ 76%
    2×2 @ 80%
    One second at knee level

    3. Back Squat
    On the Minute x 5:
    5 Back Squats – 74%

    Post Wod
    5 sets of 25% ME Muscle-Ups

  • Friday, 12.8.17





    "The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change" -Matt McGorry


    1. Conditioning
    Teams of 2
    AMRAP 14:
    7 Alternating Dumbbell Snatches (70/53)
    10/7 Calorie Row
    7 Burpees over Barbell

    Full rounds, then switch.

    2. Hang Squat Clean
    On the 2:00 x 7:
    10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

    Build progressively on the snatch

    3. Deadlift
    3 Sets of 20:
    Unbroken Deadlifts (225/155)

    Rest as little as needed between rounds

  • Thursday, 12.7.17

    Open Gym:

    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,12.6.17


    6am'ers


    "You'll get a lot more compliments from working out than you will from sleeping in" -unknown


    1. Conditioning
    1000 Meter Row, then:
    2 Rounds:
    25 Air Squats
    75 Double Unders
    25 KB Swings 55/35)
    1000 Meter Row

    2. Barbell Cycling
    On the Minute x 5
    6 Hang Squat Cleans + 2 Push Jerks(155/105)
    5 Hang Squat Cleans + 3 Push Jerks
    4 Hang Squat Cleans + 4 Push Jerks
    3 Hang Squat Cleans + 5 Push Jerks
    2 Hang Squat Cleans + 6 Push Jerks

  • Tuesday, 12/5/17


    Hopefully this was not the last time for open doors this year...



     “To be number one, you have to train like you’re number two” – Maurice Green


    1. Strict Handstand Push-ups 
    15 Strict Handstand Push-ups 
    1:00 Rest
    13 Strict Handstand Push-ups 
    :45 Seconds Rest
    11 Strict Handstand Push-ups 
    :30 Seconds Rest
    9 Strict Handstand Push-ups 
    :15 Seconds Rest
    7 Strict Handstand Push-ups

    2. Conditioning
    5 Rounds:
    10 Power Cleans (135/95)
    10 Barbell Facing Burpees

    Post WOD
    50 Med Ball Sit-Ups

  • Monday,12.4.17


    "New Monday, new week, new goals" -unknown


    1. Pausing Snatch 
    1 Second Pause at Knee 
    2×2 – 70%
    2×2 – 74%
    2×2 – 78%

    2. Back Squat
    On the Minute x 5:
    5 Back Squats – 72%

    3. Conditioning
    For time:
    30 Chest to Bar Pull-Ups
    50 Thrusters (65/45)
    70/50 Calorie Row

    Post WOD (or Pre WOD)
    AMRAP 1:00
    Ring Muscle-Ups
    *Benchmark Test. Does not need to be unbroken.

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 1051 E. Main St.
 Unit 104
 East Dundee, IL 60118
 224.330.9928