• Thursday, 10.19.17

    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, 10.18.17



    1. Overhead Squat
    Build to a Heavy Set of 3

    2. Conditioning
    AMRAP 3
    21 Overhead Squats (95/65)
    21 Burpee Over the Bar 
    Max Calorie Row
    Rest 3:00 
    AMRAP 3
    18 Overhead Squats (115/80)
    18 Burpee Over the Bar
    Max Calorie Row
    Rest 3:00 
    AMRAP 3
    15 Overhead Squats (135/95)
    15 Burpee Over the Bar
    Max Calorie Row
    Rest 3:00 
    AMRAP 3
    12 Overhead Squats (155/105)
    12 Burpee Over the Bar
    Max Calorie Row

    Post WOD 
    4×14 Unbroken Chest to Bar Pull-Ups
    Rest as little as needed between sets

  • Tuesday, 10.17.17


    11am 'Fight Gone Bad'


    “It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins


    1. Strict Handstand Push-ups (Sub Seated DB Press)
    3 Rounds:
    40% of Max Unbroken Strict Handstand Push-ups 
    30% of Max Unbroken Strict Handstand Push-ups 
    20% of Max Unbroken Strict Handstand Push-ups 
    *Rest as little as needed between unbroken sets,
    and rest 2:00 between rounds. 
    *10 Minute Cap

    2. Deadlift
    10 Minutes to build to a Heavy Set of 5

    3. Conditioning
    On the Minute x 12 (4 Rounds)
    1st: 15 Deadlifts (225/155)
    2nd: 15 Abmat Sit-Ups
    3rd: Max Calorie Bike

    Post Wod
    50 Hip Extensions/Supermans

  • Monday, 10.16.17


    "The key is to keep company only with people who uplift you, whose presence calls forth your best" -Epictetus


    1. Conditioning 
    “Fight Gone Bad”
    3 Rounds for Max Reps, resting 1:00 between:
    1:00 Wallballs (20/14)
    1:00 Sumo Deadlift High Pulls (75/55)
    1:00 Box Jumps (20)
    1:00 Push Press (75/55)
    1:00 Calorie Row

    2. Squat Snatch
    On the Minute x 12 (3 Rounds)
    Minute 1 – 2 Reps @ 70%
    Minute 2 – 2 Reps @ 73%
    Minute 3 – 2 Rep @ 76%
    Minute 4 – Rest

  • Friday, 10.13.17



    Don"t forget to order your hoddie as today (Friday 10/13) is the last day.  Order forms are on the cubbies.  If you will not be at the gym today and would like a hoddie, send an email to info@crossfitenclave.com and we will get it handled.


    1. Clean and Jerk
    On the Minute x 9 (3 Rounds) –
    Hang Squat Clean + Squat Clean + Split Jerk
    Minute 1 – 73%
    Minute 2 – 78%
    Minute 3 – 83%

    Rest 2:00

    On the Minute x 3 (1 Round)
    Squat Clean + Split Jerk
    84 – 86 – 88%

    2. Front Squat
    6 Sets of 2:
    Sets 1 & 2 – 78%
    Sets 3 & 4 – 83%
    Sets 5 & 6 – 88%

    3. Conditioning
    Teams of 2
    AMRAP 20:
    9 Burpees
    12 Calorie Row
    9 Kettlebell Swings (70/53)

    *Partners complete full rounds

    Post WOD (or Pre WOD)
    5 Rounds:
    60 Seconds Light Row
    40% of Max Kipping Handstand Push-ups

  • Thursday. 10.12.17

    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, 10.11.17



    “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger


    1. Barbell Cycling
    5 Clusters (135/95)
    3 Clusters (155/105)
    1 Cluster (185/125)
    Rest 2:00
    5 Clusters (155/105)
    3 Clusters (185/125)
    1 Cluster (205/135)
    Rest 2:00
    5 Clusters (185/125)
    3 Clusters (205/135)
    1 Cluster (225/145)
    *12 minute time cap

    2. Conditioning
    AMRAP 15:
    15 Toes to Bar
    12 Dumbbell Reverse Lunges (50/35)
    9 Dumbbell Clean and Jerks (50/35)

    Post WOD
    5 x 12 Unbroken Chest to Bar Pull-Ups
    Rest as needed between sets

  • Tuesday, 10.10.17


    “You’re only one workout away from a good mood.” —Unknown


    1. Conditioning
    50/35 Calorie Row
    100 Double-Unders
    800m Run
    100 Double-Unders
    50/35 Calorie Row

    2. Row Conditioning
    On the Minute x 6: 40 seconds on / 20 off
    Rest 1:00
    On the Minute x 4: 40 seconds on / 20 off
    Rest 1:00
    On the Minute x 2: 40 seconds on / 20 off

    Post Wod (or Pre Wod)
    3 Rounds:
    35% of Max Unbroken Strict HSPU
    25% of Max Unbroken Strict HSPU
    15% of Max Unbroken Strict HSPU

    *Rest as little as needed between unbroken sets,
    and rest 2:00 between rounds.

  • Monday, 10.9.17


    6am


     “The pain you feel today is the strength you’ll feel tomorrow” – Unknown



    1. Squat Snatch
    On the Minute x 12 (3 Rounds)
    Minute 1 – 3 Reps @ 72%
    Minute 2 – 2 Reps @ 77%
    Minute 3 – 1 Rep @ 82%
    Minute 4 – Rest

    2. Back Squat
    2 Rounds:
    7 Reps @ 74%
    5 Reps @ 78%
    3 Reps @ 82%

    Rest 2:00 between each set of squats

    3. Conditioning
    3 Rounds:
    30 Hang Power Cleans (115/80)
    30 Wall Balls (20/14)
    30 Calorie Row
    15 minute time cap

    Post WOD (or Pre WOD)
    Ring Muscle-Ups
    3 Rounds:
    35% of Max Unbroken Muscle-ups
    25% of Max Unbroken Muscle-ups
    15% of Max Unbroken Muscle-ups

    *Rest as little as needed between unbroken sets,
    and rest 2:00 between rounds.

  • Friday, 5.6.2017




    It's hoodie time!  We're bringing back the original design from back in the day.  These are tri-blend, unisex, and come in size XS-XXL.  There's a charcoal black option and a heather grey.  Cost is $40.  There will be an order form on the cubbies, as well as sample hoddies to try on.  The cutoff to order will be, next Friday 11/13.


    1. Clean and Jerk
    On the Minute x 9 (3 Rounds):
    Hang Squat Clean + Squat Clean + Split Jerk
    Minute 1 – 70%
    Minute 2 – 75%
    Minute 3 – 80%

    Rest 2:00

    On the Minute x 3 (1 Round):
    Squat Clean + Split Jerk 
    82 – 84 – 86%

    2. Front Squat
    6 Sets of 2:
    Sets 1 & 2 – 75%
    Sets 3 & 4 – 80%
    Sets 5& 6 – 85%

    3. Conditioning
    3 Rounds:
    500 Meter Row
    12 Deadlifts (275/185)
    21 Box Jumps (30/24)

    Post WOD (or Pre WOD)
    Max Kipping Handstand Push-ups
    1 attempt

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 Unit 104
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