September 3, 2015

abby

Schedule Change for Labor Day Weekend!

On Sunday, the 6th, there will ONLY be a 12:00 pm class

On Monday, the 7th, there will ONLY be a 12:00 pm and a 1:00 pm class

Friends and Family are invited to come workout with you for FREE on Monday!

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Come Support Your Fellow CrossFitters Competing in the D-Town Throwdown in Decatur September 26 and 27!

There are several members from CrossFit So ILL and our sister gym, CrossFit Little Egypt competing in this annual two day competition at CrossFit Enhance in Decatur.  A large group of us have booked rooms at the Fairfield Inn in Forsyth a few minutes away from the gym.  Competing is fun, but spectating is even better!  There will be food and apparel vendors there, and an area for us to set up canopies to chill between workouts.  ALWAYS a good time.  Email Emma with any questions you may have!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

6 Rounds

3 Bar Muscle-ups

10 Dumbbell Ground to Overhead – 35’s/55’s

325 Meter Run

*25 Minute Cut-off*

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September 2, 2015

Patrick

Come Support Your Fellow CrossFitters Competing in the D-Town Throwdown in Decatur September 26 and 27!

There are several members from CrossFit So ILL and our sister gym, CrossFit Little Egypt competing in this annual two day competition at CrossFit Enhance in Decatur.  A large group of us have booked rooms at the Fairfield Inn in Forsyth a few minutes away from the gym.  Competing is fun, but spectating is even better!  There will be food and apparel vendors there, and an area for us to set up canopies to chill between workouts.  ALWAYS a good time.  Email Emma with any questions you may have!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

Work up to a 5 rep max Deadlift

METCON

EMOTM 10 Minutes

Odd Minutes – 5 Pull-ups, 10 Push-ups 15 Squats

Even Minutes – 15 Thrusters – 73/115

*Scale reps if necessary to finish within the minute each time.  The only way to Rx is to complete the prescribed movements within each minute*

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September 1, 2015

MB

Don’t forget, if you are a new OR returning member of CrossFit So ILL you MUST sign up for the Unlimited Membership online BEFORE attending regular classes.  Of course, those who are new to the gym must first attend one of our FREE Introductory Classes on Tuesday or Wednesday nights at 7:00 pm before signing up!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

AMRAP 5 Minutes

5 Jerks – 123/185

8 Toes to Bar

– REST TWO MINUTES –

AMRAP 5 Minutes

10 Deadlift – 123/185

10 Box Jump Over – 20/24

– REST TWO MINUTES

AMRAP 5 Minutes

10 Kettlebell Swings – 35/55

30 Double-Unders

– REST TWO MINUTES

AMRAP 5 Minutes

10 Handstand Push-ups

5 Hang Cleans – 123/185

*You must get at least 3 Rounds in each AMRAP to Rx. You also must complete a movement for it to count toward your score*

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August 31, 2015

dana

ATTENTION SCHEDULE CHANGE

Instead of a 12:00 pm class tomorrow (Monday), there will be an 11:15 am class. I apologize for the last minute schedule change AND any inconvenience this may have caused anyone.

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

7 x 2

Back Squat

*Work up to a heavy 2 rep that you can perform across all 7 sets*

METCON

“Elizabeth”

21-15-9

Squat Clean – 93/135

Ring Dip

*12 Minute Cut-off*

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August 30, 2015

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

10 Thruster – 93/135

10 Overhead Squat – 93/135

100 Meter Farmer’s Carry – 35’s/55’s

*5 Rounds to Rx*

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August 29, 2015

allen

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

5 Strict Pull-ups

4 Weighted Pistols

METCON

As Far as you can get in 8 Minutes

10 Deadlift – 93/135

15 Burpees

15 Deadlift – 123/185

15 Burpees

20 Deadlift – 153/225

15 Burpees

25 Deadlift – 183/275

15 Burpees

– As Many Deads as Possible if you get to this weight for the remainder of the 8 Minutes – 203/315

*You must get at least through the 20 deadlifts to Rx*

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P

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August 28, 2015

Dustin

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

Odd – 3 Hang Clean

Even – 5 Weighted Push-ups

METCON

3 Rounds

10 OAA Dumbbell Snatch – 45/70

20 Box Jumps – 24/30

– 75 Air Squats immediately after your 3 Rounds –

*10 Minute Cut-off*

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August 27, 2015

devin

HAPPY BIRTHDAY DEVIN!!!!!

Thought you could get away with it, didn’t you?  Thank you for being so awesome – a great coach AND a great friend, always willing to step up in any capacity.  You should do Fran just for the hell of it today!

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WELCOME BACK SIU STUDENTS AND STAFF/FACULTY!!!!

Be sure to check out on of our FREE Introductory classes held on Tuesday and Wednesday nights at 7:00 pm, and get the promo code to sign up with your special SIU Discount! With classes from early morning to late at night, no long-term commitments with our month-to-month contracts, and our super conveniently close location to Campus on the Strip, you couldn’t find a better CrossFit gym at which to start your semester off right!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

50-40-30-20-10

Wallballs – 14/20 at 9/10 ft

100-80-60-40-20

Double-Unders

– With an 800 Meter Run between each set (4 Total) –

*30 Minute Cut-off*

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August 26, 2015

Justin

WELCOME BACK SIU STUDENTS AND STAFF/FACULTY!!!!

RETURNING STUDENTS – Please make sure you sign back up for the unlimited package before you come back for your first class.  We’ve missed you!

NEWBIES – Be sure to check out on of our FREE Introductory classes held on Tuesday and Wednesday nights at 7:00 pm, and get the promo code to sign up with your special SIU Discount! With classes from early morning to late at night, no long-term commitments with our month-to-month contracts, and our super conveniently close location to Campus on the Strip, you couldn’t find a better CrossFit gym at which to start your semester off right!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Touch and Go Squat Clean Thrusters

METCON

3 Rounds

15 Toes to Bar

15 Back Squat – 83/125

*10 Minute Cut-off*

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August 25, 2015

Kim

WELCOME BACK SIU STUDENTS AND STAFF/FACULTY!!!!

Be sure to check out on of our FREE Introductory classes held on Tuesday and Wednesday nights at 7:00 pm, and get the promo code to sign up with your special SIU Discount! With classes from early morning to late at night, no long-term commitments with our month-to-month contracts, and our super conveniently close location to Campus on the Strip, you couldn’t find a better CrossFit gym at which to start your semester off right!

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Gym Cleaner – Trade for Membership

Hey guys, we are looking for a new person to commit to fully cleaning the gym once a week in exchange for free membership.  You must be extremely reliable and detail oriented.  Message Emma for more details at the address on our homepage.

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

21-18-15-12-9-6-3

Hang Snatch – 63/95

Bar Facing Burpees

Sumo Deadlift High-Pull – 63/95

Handstand Push-ups

*30 Minute Cut-off*

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