February 6, 2016

ryan n

New Class Schedule Beginning this Saturday, February 7th – PLEASE READ

In order to accommodate as many members and potential members as possible, we are reworking the schedule permanently beginning this Saturday.  However, if we find that further changes need to be made, or more classes added back on in the future, we are definitely open to changing it again!  Keep in mind, if you are an advanced open gym member, and there is a trainer at the gym, you are welcome to workout as well – especially since we are removing the 7:15 am and 7:00 pm classes (when there are often other trainers working out anyway – we will just not have official classes at those times anymore).

Notice that the Saturday classes have changed to 10:00 am and 11:00 am, with the 11:00 am class being Open Gym while a Free Intro Class is being taught.  In addition, there is only one intro class during the week now and it is held during the 6:00 pm Open Gym class on Tuesdays.  Please spread the word to anyone interested in signing up that we now have an intro class on the weekends!

Saturday

10:00 am

11:00 am Open Gym for all members and Free Introductory Course

Sunday

12:00 pm

Monday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Tuesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members and Free Introductory Class

Wednesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Thursday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members or Olympic Weightlifting Course (also open to all members) with Alex Wojcik

Friday

6:00 am

12:00 pm

4:00 pm

5:00 pm

_____________________________________________

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

5 x 5

Overhead Squat

METCON

7 Minute Ladder

2 Power Snatch – 63/95

2 Burpees over the Bar

*You must at least get through the 12’s to Rx*

No comments.

February 5, 2016

faisal

New Class Schedule Beginning this Saturday, February 7th – PLEASE READ

In order to accommodate as many members and potential members as possible, we are reworking the schedule permanently beginning this Saturday.  However, if we find that further changes need to be made, or more classes added back on in the future, we are definitely open to changing it again!  Keep in mind, if you are an advanced open gym member, and there is a trainer at the gym, you are welcome to workout as well – especially since we are removing the 7:15 am and 7:00 pm classes (when there are often other trainers working out anyway – we will just not have official classes at those times anymore).

Notice that the Saturday classes have changed to 10:00 am and 11:00 am, with the 11:00 am class being Open Gym while a Free Intro Class is being taught.  In addition, there is only one intro class during the week now and it is held during the 6:00 pm Open Gym class on Tuesdays.  Please spread the word to anyone interested in signing up that we now have an intro class on the weekends!

Saturday

10:00 am

11:00 am Open Gym for all members and Free Introductory Course

Sunday

12:00 pm

Monday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Tuesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members and Free Introductory Class

Wednesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Thursday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members or Olympic Weightlifting Course (also open to all members) with Alex Wojcik

Friday

6:00 am

12:00 pm

4:00 pm

5:00 pm

_____________________________________________

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

5 x 3

Thruster

METCON

2 Rounds

10 Hang Clean – 123/185

10 Back Squat – 123/185

400 Meter Run

*12 Minute Cut-off*

2 Comments.

February 4, 2016

antonio strongman

New Class Schedule Beginning this Saturday, February 7th – PLEASE READ

In order to accommodate as many members and potential members as possible, we are reworking the schedule permanently beginning this Saturday.  However, if we find that further changes need to be made, or more classes added back on in the future, we are definitely open to changing it again!  Keep in mind, if you are an advanced open gym member, and there is a trainer at the gym, you are welcome to workout as well – especially since we are removing the 7:15 am and 7:00 pm classes (when there are often other trainers working out anyway – we will just not have official classes at those times anymore).

Notice that the Saturday classes have changed to 10:00 am and 11:00 am, with the 11:00 am class being Open Gym while a Free Intro Class is being taught.  In addition, there is only one intro class during the week now and it is held during the 6:00 pm Open Gym class on Tuesdays.  Please spread the word to anyone interested in signing up that we now have an intro class on the weekends!

Saturday

10:00 am

11:00 am Open Gym for all members and Free Introductory Course

Sunday

12:00 pm

Monday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Tuesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members and Free Introductory Class

Wednesday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm

Thursday

6:00 am

12:00 pm

4:00 pm

5:00 pm

6:00 pm Open Gym for all members or Olympic Weightlifting Course (also open to all members) with Alex Wojcik

Friday

6:00 am

12:00 pm

4:00 pm

5:00 pm

_____________________________________________

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

2 Rounds

1 Minute Handstand Push-ups

30 Sec Rest

1 Minute Kettlebell Swings – 35/55

30 Sec Rest

1 Minute Shoulder to Overhead – 83/125

30 Sec Rest

1 Minute Toes to Bar

30 Sec Rest

1 Minute Double-Unders

30 Sec Rest

1 Minute Wallballs – 14/20 at 9/10 ft

30 Sec Rest

1 Minute Front Squat – 83/125

30 Sec Rest

*You must get at least 15 Reps on each minute of work in order to Rx*

5 Comments.

February 3, 2016

April

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

Odds – 4 OAA Dumbbell Snatch

Evens – 3 Strict Weighted Pull-ups

METCON

AMRAP 10 Minutes

10 Front Rack Lunges – 93/135

10 Push-ups

20 Air Squats

*At least 5 Rounds to Rx*

3 Comments.

February 1, 2016

dl_bottom

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

Squat Clean Thrusters – 108/165

– REST 3 MINUTES –

AMRAP 7 Minutes

Burpees

– REST 3 MINUTES –

AMRAP 7 Minutes

10 Deadlift – 183/275

50 Double-Unders

*You must get at least 15 SCT’s (you can drop under like a jerk), 40 Burpees, and 3 Rounds (180 reps) to Rx. Score is total reps*

 

 

One comment.

February 1, 2016

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

Barbell Complex

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

METCON

AMRAP 10 Minutes

12 Shoulder to Overhead – 73/115

10 Toes to Bar

15 Box Jumps – 20/24

*At least 4 Rounds to Rx*

One comment.

January 31, 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

5 Rounds

400 Meter Run

30 Wallballs – 14/20 at 9/10 ft

30 Kettlebell Swings – 35/55

*35 Minute Cut-off*

2 Comments.

January 30, 2016

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

Establish a 5 Rep Max Deadlift

METCON

AMRAP 10 Minutes

20 Burpees

100 Meter Farmer’s Carry – 35’s/55’s

*At least 3 Rounds to Rx*

5 Comments.

January 29, 2016

THE CROSSFIT OPEN SEASON IS UPON US!

Register for the Open and Compete Weekly at CrossFit So ILL – no matter what your athletic level!

Held in CrossFit affiliates and garage gyms, the 5-week 5-workout competition is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20 online, pick CrossFit So ILL as your gym, do the workouts while one of our members or trainers judge, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. AND you will have tons of fun doing it!

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.

It all starts February 25, 2016. Check out all the information you could need here or speak to one of our trainers for more details!

______________________________________

Welcome Back Students!

Please make sure that you either sign up for a new membership before you come back to your first class, or that your account is still active and up to date (and that goes for all members all the time!).  No need to create a new account on our mindbody online website, simply sign into your previously established account and sign up for a new unlimited membership.  Be sure to get the promo code BEFORE signing up if you qualify!

___________________________________________________________

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

Odds – 5 Back Squats

Evens – Max Bar Muscle-ups

METCON

2 Rounds

Run 800 Meters

– Rest as needed –

*No Rx – just rest as long as you need to feel refreshed.  NO WALKING*

One comment.

January 28, 2016

james jr

THE CROSSFIT OPEN SEASON IS UPON US!

Register for the Open and Compete Weekly at CrossFit So ILL – no matter what your athletic level!

Held in CrossFit affiliates and garage gyms, the 5-week 5-workout competition is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20 online, pick CrossFit So ILL as your gym, do the workouts while one of our members or trainers judge, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. AND you will have tons of fun doing it!

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.

It all starts February 25, 2016. Check out all the information you could need here or speak to one of our trainers for more details!

______________________________________

Welcome Back Students!

Please make sure that you either sign up for a new membership before you come back to your first class, or that your account is still active and up to date (and that goes for all members all the time!).  No need to create a new account on our mindbody online website, simply sign into your previously established account and sign up for a new unlimited membership.  Be sure to get the promo code BEFORE signing up if you qualify!

___________________________________________________________

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

10 Rounds

10 Handstand Push-ups

15 Power Clean – 63/95

30 Sit-ups

*30 Minute Cut-off*

One comment.