September 21, 2014

by on Sep.20, 2014, under Uncategorized

CFSI_CP_1055

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

15 Dumbbell Front Squats – 35′s/55′s

15 Dumbbell Push-ups – 35′s/55′s

50 Double-Unders

400 Meter Run

*27 Minute Cut-off*

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September 20, 2014

by on Sep.19, 2014, under Uncategorized

PLEASE if you use the showers, make sure to turn off the shut off valve on the shower head so that the water doesn’t leak all day.  Thank you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

5 Sets of:

5 Back Squats

300 Meter Row

*Go as heavy as you can and post each 300 meter split.  You should move immediately from the Back Squats to the rower.  Rest as needed (when rowers are available) between sets*

METCON

7 Minute Ladder

3 Clean and Jerk – 93/135

3 Toes to Bar

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

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September 19, 2014

by on Sep.18, 2014, under Uncategorized

MB

PLEASE if you use the showers, make sure to turn off the shut off valve on the shower head so that the water doesn’t leak all day.  Thank you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

Every 30 Seconds on the 30 Second for 5 Minutes

2 Touch and Go Cleans

METCON

2 Minutes Pull-ups

REST 30 SECONDS

2 Minutes Burpees

REST 30 SECONDS

2 Minutes Kettlebell Swings – 35/55

REST 30 SECONDS

2 Minutes Row (Calories)

*You must get at least 20 reps on each movement to Rx*

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September 18, 2014

by on Sep.17, 2014, under Uncategorized

Tessa

HAPPY BIRTHDAY BETH ANN!!!!

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Who is ready for the D-Town Throwdown next weekend?!?!?!

Post to comments if you are going to Decatur and post here if you are looking for a ride or a roomie (procrastinator!).  Get PUMPED!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

4 Rounds

20 Overhead Squat – 68/100

20 Dumbbell Lunges – 35′s/55′s

20 Thruster – 68/100

20 Dumbbell Lunges – 35′s/55′s

*Dumbbells are to be held at your sides. 30 Minute Cut-off*

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September 17, 2014

by on Sep.16, 2014, under Uncategorized

BritFinal Reminder: There is no 9:30 am class on week days in the new Fall Schedule

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Deadlifts

25 Double-Unders

METCON

30 Burpee Box Jumps – 20/24

40 Wallball – 14/20 at 9/10 ft

50 Sit-ups

*You are not required to stop on top of the box, but you must open your hips as you jump off if you do not.  You must touch your chest to your knees on the sit-ups. 10 Minute Cut-off*

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September 16, 2014

by on Sep.15, 2014, under Uncategorized

allen

Remember, there is no 9:30 am class anymore

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For those not coming to D-Town, go to the For Kids’ Sake 5K on September 26 at Turley Park!

On Friday, September 26th, For Kids’ Sake will be hosting their annual 5K
Run/Walk-a-thon.  Unfortunately, this will be the same weekend as the Dtown
Throwdown in Decatur, where a lot of our members will be.  But we still
want to show our support for this wonderful cause!  On Saturday, September
20th, our workout of the day will be to create awareness and raise money to
benefit orphans and students in Bangladesh (For Kids Sake).  All of our
members can bring family and friends in to workout at any of our classes,
but we do ask for a $5.00 donation from the non-members.  We are also
trying to put together a silent auction from now until the 26th and all
donation will go to this fundraiser.

The event itself will be held at Turley Park on September 26th beginning at
6pm.  CrossFit So iLL has always had a huge attendance at this race and we
encourage all members to participate if you are going to be in town! Our
very own Courtney O’dell will be leading the pre-race stretching session!

If any of you are interested in doing some fundraising on your own (which
several of our members are already doing), please talk to Kristin ASAP.
Thank you for all of your support!

_______________________________________________________________________

WARM-UP/SKILL

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

15 Shoulder to Overhead – 73/115

325 Meter Run

*20 Minute Cut-off. Sub dips for BMU’s if you did chest to bars on Monday, or rope climbs*

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September 15, 2014

by on Sep.14, 2014, under Uncategorized

nikki

Remember, there is no longer a 9:30 am class anymore.

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For those not coming to D-Town, go to the For Kids’ Sake 5K on September 26 at Turley Park!

On Friday, September 26th, For Kids’ Sake will be hosting their annual 5K
Run/Walk-a-thon.  Unfortunately, this will be the same weekend as the Dtown
Throwdown in Decatur, where a lot of our members will be.  But we still
want to show our support for this wonderful cause!  On Saturday, September
20th, our workout of the day will be to create awareness and raise money to
benefit orphans and students in Bangladesh (For Kids Sake).  All of our
members can bring family and friends in to workout at any of our classes,
but we do ask for a $5.00 donation from the non-members.  We are also
trying to put together a silent auction from now until the 26th and all
donation will go to this fundraiser.

The event itself will be held at Turley Park on September 26th beginning at
6pm.  CrossFit So iLL has always had a huge attendance at this race and we
encourage all members to participate if you are going to be in town! Our
very own Courtney O’dell will be leading the pre-race stretching session!

If any of you are interested in doing some fundraising on your own (which
several of our members are already doing), please talk to Kristin ASAP.
Thank you for all of your support!

_______________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

2 Hang Clean

5 Chest to Bar Pull-ups

METCON

AMRAP 8 Minutes

10 Handstand Push-ups

10 Dumbbell Squat Cleans – 25′s/45′s

*You must get at least 5 Rounds to Rx*

_________________________________________________

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September 14, 2014

by on Sep.13, 2014, under Uncategorized

Devin

For those not coming to D-Town, go to the For Kids’ Sake 5K on September 26 at Turley Park!

On Friday, September 26th, For Kids’ Sake will be hosting their annual 5K
Run/Walk-a-thon.  Unfortunately, this will be the same weekend as the Dtown
Throwdown in Decatur, where a lot of our members will be.  But we still
want to show our support for this wonderful cause!  On Saturday, September
20th, our workout of the day will be to create awareness and raise money to
benefit orphans and students in Bangladesh (For Kids Sake).  All of our
members can bring family and friends in to workout at any of our classes,
but we do ask for a $5.00 donation from the non-members.  We are also
trying to put together a silent auction from now until the 26th and all
donation will go to this fundraiser.

The event itself will be held at Turley Park on September 26th beginning at
6pm.  CrossFit So iLL has always had a huge attendance at this race and we
encourage all members to participate if you are going to be in town! Our
very own Courtney O’dell will be leading the pre-race stretching session!

If any of you are interested in doing some fundraising on your own (which
several of our members are already doing), please talk to Kristin ASAP.
Thank you for all of your support!

_______________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

5 Jerks – 123/185

15 Wallballs – 14/20 at 10ft

10 Back Rack Lunges – 123/185

*You must get at least 7 Rounds to Rx*

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September 13, 2014

by on Sep.12, 2014, under Uncategorized

morgan

For those not coming to D-Town, go to the For Kids’ Sake 5K on September 26 at Turley Park!

On Friday, September 26th, For Kids’ Sake will be hosting their annual 5K
Run/Walk-a-thon.  Unfortunately, this will be the same weekend as the Dtown
Throwdown in Decatur, where a lot of our members will be.  But we still
want to show our support for this wonderful cause!  On Saturday, September
20th, our workout of the day will be to create awareness and raise money to
benefit orphans and students in Bangladesh (For Kids Sake).  All of our
members can bring family and friends in to workout at any of our classes,
but we do ask for a $5.00 donation from the non-members.  We are also
trying to put together a silent auction from now until the 26th and all
donation will go to this fundraiser.

The event itself will be held at Turley Park on September 26th beginning at
6pm.  CrossFit So iLL has always had a huge attendance at this race and we
encourage all members to participate if you are going to be in town! Our
very own Courtney O’dell will be leading the pre-race stretching session!

If any of you are interested in doing some fundraising on your own (which
several of our members are already doing), please talk to Kristin ASAP.
Thank you for all of your support!

_______________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

Work up to your 5rm Deadlift

Only do one set at your max.  Then do a set of 5 at 90% of that.  Then a set of 5 at 80% of your 5rm.  Then, perform as many reps as possible in one minute at 65% of your 5rm. Your score is your 5rm/Total reps at 65% of your 5rm.

METCON

10-9-8-7-6-5-4-3-2-1

Overhead Squat – 73/115

Box Jump – 24/30

*10 Minute Cut-off*

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September 12, 2014

by on Sep.11, 2014, under Uncategorized

poster_walkathon_2014_w400

 

For those not coming to D-Town, go to the For Kids’ Sake 5K on September 26 at Turley Park!

On Friday, September 26th, For Kids’ Sake will be hosting their annual 5K
Run/Walk-a-thon.  Unfortunately, this will be the same weekend as the Dtown
Throwdown in Decatur, where a lot of our members will be.  But we still
want to show our support for this wonderful cause!  On Saturday, September
20th, our workout of the day will be to create awareness and raise money to
benefit orphans and students in Bangladesh (For Kids Sake).  All of our
members can bring family and friends in to workout at any of our classes,
but we do ask for a $5.00 donation from the non-members.  We are also
trying to put together a silent auction from now until the 26th and all
donation will go to this fundraiser.

The event itself will be held at Turley Park on September 26th beginning at
6pm.  CrossFit So iLL has always had a huge attendance at this race and we
encourage all members to participate if you are going to be in town! Our
very own Courtney O’dell will be leading the pre-race stretching session!

If any of you are interested in doing some fundraising on your own (which
several of our members are already doing), please talk to Kristin ASAP.
Thank you for all of your support!

_______________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

4 One-Arm Alternating Dumbbell Snatch

3 Handstand Push-ups

*Make the HSPU’s as difficult as possible*

METCON

30 Calorie Row

30 Cleans – 93/135

30 Burpees over the Bar

30 Kettlebell Swings – 35/55

*10 Minute Cut-off*

_________________________________________________

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