Don’t forget, anyone who donates $20 or more to put BigMac the cat in a sanctuary before next Friday gets to pick their own WoD!  We only need to raise $300!  Just click on the widget on the sidebar to donate

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Registration for Sectionals begins in 3 days!!!!!! http://games.crossfit.com/

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“Jason P”

2 Deadlifts – 93/135

2 Push-Jerks – 93/135

2 Back Squats – 93/135

Then 4 of each, then 6 of each, then 8 of each, then 10 of each, then back down to 8 of each, 6 of each, 4 or each, ending with 2 of each

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Post Time to Comments

Meet "Big Mac"

BigMac is FIV+. His only hope for adoption is someone who has no cats or has anFIV+ cat. This DRAMATICALLY limits his chances. We can get him in to RusticHollow Shelter, a 190 acre no-kill, cage-free, special needs life caresanctuary in Iowa IF we can raise the required $300.00 donation. Please Chipin, any little bit will help. He deserves a better life! All donations go to St. Francis CARE a 501c3 non-profit organization so all donations are tax deductible.

ANYONE who donates $20 ore more to this cause gets to pick their own WoD next Friday (or a different day if needed).  Let’s get this cat a new home by the end of the weekend!

The link to the ChipIn is: http://fortheloveofdogsandcats.chipin.com/big-mac-fiv-kittie

A couple more things:

• Please recycle your water bottles in the recycling bin RIGHT next to the trash can.

• Please do not leave water bottles laying around after your class.

• Please, if you’re using 10 lb plates, be aware that they easily break, and try not to drop your bar unless absolutely necessary.  If there is any way you can use 15 lb plates (for instance, by switching to a lighter bar), please do so.

• Please make sure you post to the comments section about your WoD – good or bad, it helps to keep a record (you can look back and see how you did on a previous workout), and it helps to see how others did and feel about a WoD as well.

• Please listen hard when your instructor is explaining the workout and the movements before class.  If you pay very close attention, you just may remember what a “Hang Power Clean” is next time they are programmed, and how they are broken down.  Your Coach can only help you do better if you are trying your absolute best every time, including in your role as a student.

• And finally, please HAVE FUN, and encourage and help the people around you….especially the new folks who are completely confused and overwhelmed (as you once were), and would greatly appreciate any words of advice or support you may have.  There is typically only one trainer to 15-20 members at a time.  They can use all the help they can get!

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AMRAP 20 Minutes

400 Meter Run

30 Sit-ups

100 ft Overhead Walking Lunges – 25/45

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Post Rounds and Reps to Comments

“Fran”

21-15-9

Thrusters – 63/95

Pull-ups

*Immediately after, establish a one rep max Hang Clean.  You will have 5 minutes from your last pull-up*

Score will be your Fran time (in seconds) minus the pounds of your highest successful lift.  Lowest score wins.

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Post Fran Time, Highest Lift, and Total Score to Comments

Get ready for Sectionals!!!!! http://games.crossfit.com/

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Behind the Neck Jerk

1-1-1-1-1

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3 Rounds

10 Overhead Squats – 88/125

30 Kettlebell Swings – 35/55

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Post Load and Time to Comments

New 6 Month and 1 Year Contracts

If you already qualify for one of our discounts (such as SIH employee, SIU student/faculty, family discount, etc.) then you will receive an extra $4 off a month if you purchase a 6 month contract.  You will receive an extra $7 off a month if you purchase a 1 year contract

If you do NOT qualify for one of our various discounts already, you will receive $7 off per month for a 6 month contract, and $10 off per month if you purchase a 1 year contract.

Be aware, you are paying for an entire 6 months or 1 year UP FRONT.  To change your current monthly contract with us, you must email Emma at Emma @ CrossFitSoILL dot com, ask us to cancel your current contract, and tell us which new contract (6 months or 1 year) you would like.  Make sure you do this before your next charge.  Also, please be aware that your contract will be the same:  YOU MUST GIVE US AT LEAST THREE BUSINESS DAYS NOTICE IF YOU’D LIKE TO CHANGE OR CANCEL YOUR CONTRACT, OTHERWISE YOU WILL BE CHARGED THE SAME AMOUNT AGAIN.  No exceptions.  Please contact us with any further questions!

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Row 1000 Meters, Followed Immediately by…..

9-6-3

Clean and Jerk – 118/185

Wall Climb

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Post Time to Comments

Here is some detailed info about the new 6 month and 1 year contracts:

If you already qualify for one of our discounts (such as SIH employee, SIU student/faculty, family discount, etc.) then you will receive an extra $4 off a month if you purchase a 6 month contract.  You will receive an extra $7 off a month if you purchase a 1 year contract

If you do NOT qualify for one of our various discounts already, you will receive $7 off per month for a 6 month contract, and $10 off per month if you purchase a 1 year contract.

To change your current monthly contract with us, you must email Emma at Emma @ CrossFitSoILL dot com, ask us to cancel your current contract, and tell us which new contract (6 months or 1 year) you would like.  Make sure you do this before your next charge.  Also, please be aware that your contract will be the same:  YOU MUST GIVE US AT LEAST THREE BUSINESS DAYS NOTICE IF YOU’D LIKE TO CHANGE OR CANCEL YOUR CONTRACT, OTHERWISE YOU WILL BE CHARGED THE SAME AMOUNT AGAIN.  No exceptions.  Please contact us with any further questions!

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Press

10-10-10

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1 Round

30 Back Squats – 88/125

30 Toes to Bar

200 Double-Unders

*12 Minute Cut-Off*

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Post Load and Time to Comments

Here is some detailed info about the new 6 month and 1 year contracts:

If you already qualify for one of our discounts (such as SIH employee, SIU student/faculty, family discount, etc.) then you will receive an extra $4 off a month if you purchase a 6 month contract.  You will receive an extra $7 off a month if you purchase a 1 year contract

If you do NOT qualify for one of our various discounts already, you will receive $7 off per month for a 6 month contract, and $10 off per month if you purchase a 1 year contract.

To change your current monthly contract with us, you must email Emma at Emma @ CrossFitSoILL dot com, ask us to cancel your current contract, and tell us which new contract (6 months or 1 year) you would like.  Make sure you do this before your next charge.  Also, please be aware that your contract will be the same:  YOU MUST GIVE US AT LEAST THREE BUSINESS DAYS NOTICE IF YOU’D LIKE TO CHANGE OR CANCEL YOUR CONTRACT, OTHERWISE YOU WILL BE CHARGED THE SAME AMOUNT AGAIN.  No exceptions.  Please contact us with any further questions!

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5 Barbell Complexes

This barbell complex consists of:

9 Hang Power Cleans – 78/115

7 Front Squats – 78/115

5 Push-Jerks – 78/115

*In order to Rx this, you cannot drop the bar during a barbell complex, only in between each one.  Scale ahead of time with a weight that you think you can do each barbell complex unbroken with.  Rest as needed between complexes*

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Post Time to Comments

Don’t forget to ask us about our new 6 month and 1 year contracts, and the discounts that come with them!

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8 Days until registration for CrossFit Sectionals!  Remember, this competition is open to EVERYONE and we expect all of you to throw your hat in the ring, regardless of experience!

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AMRAP 15 Minutes

7 Press – 68/100

10 Lunges (front rack) – 68/100

50 Squats

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Post Rounds and Reps to Comments

We are introducing 6 month and 1 year contracts, but they ONLY apply to Monthly Unlimited Memberships.  You will receive a discounted rate if you pay for your membership 6 months at a time, and an even greater discount if you pay for your membership one year at a time.  If you already qualify for a discount with us, this will be an ADDITIONAL discount on top of the one you already have.  Email Emma at Emma (at) CrossFitSoILL dot come for more details or to sign up!

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4 Rounds

One Minute Row (calories)

One Minute Ring Dips

One Minute Deadlifts – 183/275

1 Minute Rest

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Post Total Reps to Comments

21-15-9

Squat Snatch – 63/95

Chest to Bar Pull-ups

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