April 21, 2014

by on Apr.20, 2014, under Uncategorized

bethany

HAPPY BIRTHDAY BETHANY!!!!!!

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Thank you to EVERYONE who came to and participated in our fundraiser!

We raised almost $1000!  We can’t express how grateful we are to have such wonderful, dedicated members and we are so lucky to represent all of you in Chicago.  We are still going to attempt to raise as much as we can before May 9th, so, we will keep a table with auction items on it at the front of the gym.  If you know anyone, or any businesses, that may be interested in donating an item that can be auctioned, let us know! In addition, we will keep the donation jar next to the sign up sheet until Regionals.

Also, we now have pictures and order forms of the new shirts and tanks at the front desk.  We should have samples of them as well if you’d like to try them on.  You have until Thursday to preorder your shirt/tank ($20 cash only).

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

350 Meter Row

Coach’s Warm-up

STRENGTH

EMOTM 8 Minutes

3 Press

4 One Arm Alternating Dumbbell Snatch

METCON

Row 1000 Meters

30 Atomic Sit-ups – 25/45

100 Meter Farmer’s Carry – 35′s/55′s

*12 Minute Cut-off*

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April 20, 2014

by on Apr.19, 2014, under Uncategorized

bryan

HAPPY EASTER!!!!!

Remember, there will ONLY be a 4:00 pm class today

_______________________

Thank you to EVERYONE who came to and participated in our fundraiser!

We raised almost $1000!  We can’t express how grateful we are to have such wonderful, dedicated members and we are so lucky to represent all of you in Chicago.  We are still going to attempt to raise as much as we can before May 9th, so, we will keep a table with auction items on it at the front of the gym.  If you know anyone, or any businesses, that may be interested in donating an item that can be auctioned, let us know! In addition, we will keep the donation jar next to the sign up sheet until Regionals.

Also, we now have pictures and order forms of the new shirts and tanks at the front desk.  We should have samples of them as well if you’d like to try them on.  You have until Thursday to preorder your shirt/tank ($20 cash only).

______________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

350 Meter Row

Coach’s Warm-up

METCON

AMRAP 20 Minutes

10 Handstand Push-ups

15 Hang Snatch – 63/95

30 Air Squats

*You must get at least 7 Rounds to Rx*

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April 19, 2014

by on Apr.18, 2014, under Uncategorized

team

Today is the day of our Fundraiser!  All other classes will be canceled but be sure to bring friends and family to check out your Box!

We will have multiple workout sessions, some items to auction off, Team CrossFit So ILL members will be available for any tips and advice you seek on movements and skills, Regional shirt order forms should be available, and there will also be free (with donation) food available (hamburgers and hot dogs but feel free to bring a dish as well if you’d like). 11:00 am to 3:00 pm this Saturday… please encourage anyone who comes to donate cash or check to our Regional fund!

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AMDAP (As many Donations as Possible) 4 Hours

Group Warm-up

Metcon with Basic Movements

Skill work if you’d like to work on anything

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April 18, 2014

by on Apr.17, 2014, under Uncategorized

holly

HAPPY BIRTHDAY NATHAN BRESSNER!!!!!!

(Sorry I didn’t have a good pic of you on this computer Nate :-( )

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Easter Sunday Schedule

There will ONLY be a 4:00 pm on Sunday (Easter)

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Bring your friends and family to our fundraiser this Saturday!

Also, if you feel like donating anything for an auction, that would be great, too.  Or, if you know anyone who owns a business that might like to donate something.  The Printing Plant will be donating rear windshield decals (the kind that cover the whole window like Joni’s) for auction.  Please encourage anyone who comes to donate cash or check to our Regionals cause!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

400 Meter Run

Coach’s Warm-up

STRENGTH

EMOTM 8 Minutes

3 Jerks

3 Front Squats

*Do all 6 reps with the heaviest weight you can, unbroken*

METCON

5 Rounds

10 Deadlifts – 183/275

10 Burpees over the Bar

*10 Minute Cut-off*

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April 17, 2014

by on Apr.16, 2014, under Uncategorized

Kelsie

New CF SO ILL headbands are in! Shirts and tanks for Regionals will be available to order at the fundraiser (or possibly a day or two before) and will be printed and ready to WEAR before Regionals in Chicago!

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Don’t forget, the fundraiser to send Team CrossFit So ILL to Regionals in Chicago will be this Saturday, April 19th from 11-3 pm! ALL OTHER CLASSES ON SATURDAY WILL BE CANCELED.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

400 Meter Run

Coach’s Warm-up

METCON

2 Rounds

50 Box Jumps – 24/30

100 Wallballs – 14/20 at 9/10 ft

150 Double-Unders

800 Meter Run

*30 Minute Cut-off*

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April 16, 2014

by on Apr.15, 2014, under Uncategorized

20140415-202619.jpg

mazen

New CF SO ILL headbands are in! Shirts and tanks for Regionals will be available to order no later than the fundraiser and will be ready before Regionals in Chicago!

________________________________________

Don’t forget, the fundraiser to send Team CrossFit So ILL to Regionals in Chicago will be this Saturday, April 19th from 11-3 pm! ALL OTHER CLASSES ON SATURDAY WILL BE CANCELED.

_______________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

350 Meter Row

Coach’s Warm-up

STRENGTH

EMOTM 8 Minutes

3 Touch and Go Squat Squat Snatch

4 Weighted Pistols (2 in a row on each leg)

METCON

3 Rounds

10 – 4 inch Deficit Handstand Push-ups

10 Overhead Squats – 113/165

*10 Minute Cut-off*

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April 15, 2014

by on Apr.14, 2014, under Uncategorized

20140414-200750.jpg

CFSI_CP_627

HAPPY BIRTHDAY JENNY V!!!!!!

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New CF SO ILL headbands are in! Shirts and tanks for Regionals will be available to order no later than the fundraiser and will be ready before Regionals in Chicago!

________________________________________

Don’t forget, the fundraiser to send Team CrossFit So ILL to Regionals in Chicago will be this Saturday, April 19th from 11-3 pm!

_______________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

400 Meter Run

Coach’s Warm-up

METCON

“AMRAP 25 Minutes”

“Jenny V”

10 Shoulder to Overhead – 113/165

100 Meter Farmer’s Carry – 35′s/55′s

20 Kettlebell Swings – 35/55

100 Meter Farmer’s Carry – 35′s/55′s

*You must get at least 4 Rounds to Rx*

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April 14, 2014

by on Apr.13, 2014, under Uncategorized

isaac

New CF SO ILL headbands are in!  Shirts and tanks for Regionals will be available to order no later than the fundraiser and will be ready before Regionals in Chicago!

________________________________________

Don’t forget, the fundraiser to send Team CrossFit So ILL to Regionals in Chicago will be April 19th from 11-3 pm!

_______________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

350 Meter Row

Coach’s Warm-up

STRENGTH

EMOTM 8 Minutes

1 Bar Muscle-up

3 Strict Pull-ups

3 Dumbbell Press

*The bar muscle-up to the strict pull-ups should be unbroken*

METCON

AMRAP 10 Minutes

3 Front Squats – 143/215

5 Ring Dips

30 Double-Unders

*You must get at least 6 Rounds to Rx*

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April 13, 2014

by on Apr.12, 2014, under Uncategorized

KK

New CF SO ILL headbands are in!  Shirts and tanks for Regionals will be available to order no later than the fundraiser and will be ready before Regionals in Chicago!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

3 Minutes Double-Under Practice

Coach’s Warm-up

STRENGTH

5 x 5 Deadlift

Warm-up to heavy deadlift and perform 5 sets, 5 reps at that weight

METCON

100 Double-Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead – 103/155

40 Front Rack Lunges – 103/155

*15 Minute Cut-off*

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April 12, 2014

by on Apr.11, 2014, under Uncategorized

kim

New CF SO ILL headbands are in!  Shirts and tanks for Regionals will be available to order no later than the fundraiser and will be ready before Regionals in Chicago!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

400 Meter Run

Coach’s Warm-up

METCON

In Teams of 3:

Each Row 500 Meters

Once the SECOND teammate is DONE rowing (while the third teammate is working on their row), the other two team members can start working on these reps (but they cannot move on from the deadlifts until the third teammate performs at least one deadlift after their row):

50 Deadlift – 123/185

40 Back Squat – 123/185

30 Hang Clean – 123/185

20 Thrusters – 123/185

10 Overhead Squats – 123/185

Then they must complete 100 Burpees over the Bar

Then all three teammates must complete a 1000 Meter Run

*If it is not possible to be a three person team, your trainer will set up the workout to accommodate two person teams or singles.  The numbers above are TOTAL reps – teammates can split up the total reps however they’d like.  Score is the average of all three total times.  The easiest way to calculate that is to convert everyone’s time into seconds, then add them together and divide by three. Then convert back into minutes.  If you don’t care to do that (if you’re scaling) then just post all three times*

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