August 22, 2014

by on Aug.21, 2014, under Uncategorized

CFSI_CP_1013

Here is a reminder of all of the products you can get through us, most of them at a discounted price!

Progenex – Our top recommended Post-Workout Protein Drink, available in LOTS of flavors, including the new Chocolate Peanut-Butter Smash!

Advocare – Any and all advocate products – whether for your pre-workout drink, post workout nutrition, or daily supplements.

Reebok Shoes AND Gear! – Just let us know what you’d like via email and we will order it for you – you won’t even have to pay shipping.

Various Rogue Products – We keep jump ropes and wrist wraps at the Box all the time for your convenience.

CrossFit So ILL Gear - We will be placing a large order soon of the last print, but on different kinds of tanks and t-shirts

Athletic Tape

CrossFit So ILL Decals

Bottled Water

*Anything else you’re interested in getting, just let us know and we can see if we can obtain it for you at a discounted price!*

____________________________________________________________

WARM-UP/SKILL

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

STRENGTH

3 x 5 Front Squat

METCON

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

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

Box Jumps – 20/24

One Arm Alternating Dumbbell Snatch – 35/55

*Box Jumps do NOT have to be Games standard – but you still MUST OPEN YOUR HIPS as you jump off. 10 Minute Cut-off*

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August 21, 2014

by on Aug.20, 2014, under Uncategorized

CFSI_Games_Pool_Party_51

So…….. WHO IS GOING TO DECATUR WITH US FOR THE D-TOWN THROWDOWN SEPT 27-28?!?!?!?

______________________________________________

Here is a reminder of all of the products you can get through us, most of them at a discounted price!

Progenex – Our top recommended Post-Workout Protein Drink, available in LOTS of flavors, including the new Chocolate Peanut-Butter Smash!

Advocare – Any and all advocate products – whether for your pre-workout drink, post workout nutrition, or daily supplements.

Reebok Shoes AND Gear! – Just let us know what you’d like via email and we will order it for you – you won’t even have to pay shipping.

Various Rogue Products – We keep jump ropes and wrist wraps at the Box all the time for your convenience.

CrossFit So ILL Gear - We will be placing a large order soon of the last print, but on different kinds of tanks and t-shirts

Athletic Tape

CrossFit So ILL Decals

Bottled Water

*Anything else you’re interested in getting, just let us know and we can see if we can obtain it for you at a discounted price!*

____________________________________________________________

WARM-UP/SKILL

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

METCON

5 Minute Row (Calories)

4 Minute 100 Meter Sprint

3 Minute Hang Squat Clean – 123/185

2 Minute Shoulder to Overhead – 123/185

1 Minute Bar Muscle-up

*Every 10 calories is worth one “point.” You do not need to come inside every sprint, just make sure your trainer counts down the time when it is getting close and be careful about that because we will need to stagger start so people will be on different times*

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August 20, 2014

by on Aug.19, 2014, under Uncategorized

chip

HAPPY BIRTHDAY CHIP!!!!!!!

To a wonderful man, husband, father, and soon-to-be grandfather, we hope you have a WONDERFUL day.  You mean so much to us and we are SO THANKFUL that, 35 years ago today, you came into this world! ;-)  But seriously, thank you for everything you do to better our CrossFit community… the Box would fall apart without you.

________________________________________________________________________

So…….. WHO IS GOING TO DECATUR WITH US FOR THE D-TOWN THROWDOWN SEPT 27-28?!?!?!?

______________________________________________

Here is a reminder of all of the products you can get through us, most of them at a discounted price!

Progenex – Our top recommended Post-Workout Protein Drink, available in LOTS of flavors, including the new Chocolate Peanut-Butter Smash!

Advocare – Any and all advocate products – whether for your pre-workout drink, post workout nutrition, or daily supplements.

Reebok Shoes AND Gear! – Just let us know what you’d like via email and we will order it for you – you won’t even have to pay shipping.

Various Rogue Products – We keep jump ropes and wrist wraps at the Box all the time for your convenience.

CrossFit So ILL Gear - We will be placing a large order soon of the last print, but on different kinds of tanks and t-shirts

Athletic Tape

CrossFit So ILL Decals

Bottled Water

*Anything else you’re interested in getting, just let us know and we can see if we can obtain it for you at a discounted price!*

____________________________________________________________

Welcome Back SIU Students!  Boy have we missed YOU!

______________________

WARM-UP/SKILL

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

STRENGTH

5 Rounds

7 Deadlifts

Max Burpees over the Bar in 30 Seconds

*Rest roughly two minutes between each set.  Your 30 seconds begins as soon as you drop your 7th deadlift.  Go as heavy as you can while being able to do 7 touch and go (as usual) each set*

METCON

4 Rounds

100 Ft Walking Dumbbell Lunges – 35′s/55′s

30 Sit-ups

*10 Minute Cut-off*

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August 19, 2014

by on Aug.18, 2014, under Uncategorized

v2

HAPPY BIRTHDAY VANESSA FROST!!!!

______________________________________

Here is a reminder of all of the products you can get through us, most of them at a discounted price!

Progenex – Our top recommended Post-Workout Protein Drink, available in LOTS of flavors, including the new Chocolate Peanut-Butter Smash!

Advocare – Any and all advocate products – whether for your pre-workout drink, post workout nutrition, or daily supplements.

Reebok Shoes AND Gear! – Just let us know what you’d like via email and we will order it for you – you won’t even have to pay shipping.

Various Rogue Products – We keep jump ropes and wrist wraps at the Box all the time for your convenience.

CrossFit So ILL Gear - We will be placing a large order soon of the last print, but on different kinds of tanks and t-shirts

Athletic Tape

CrossFit So ILL Decals

Bottled Water

*Anything else you’re interested in getting, just let us know and we can see if we can obtain it for you at a discounted price!*

____________________________________________________________

Welcome Back SIU Students!  Boy have we missed YOU!

______________________

WARM-UP/SKILL

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

METCON

Start with…100 Air Squats

4 Rounds

20 Overhead Squat – 83/125

20 Kettlebell Swings – 55/70

20 Over the Box Jumps – 24/30

End with….100 Air Squats

*25 Minute Cut-off*

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August 18, 2014

by on Aug.17, 2014, under Uncategorized

CFSI_CP_1003

Here is a reminder of all of the products you can get through us, most of them at a discounted price!

Progenex – Our top recommended Post-Workout Protein Drink, available in LOTS of flavors, including the new Chocolate Peanut-Butter Smash!

Advocare – Any and all advocate products – whether for your pre-workout drink, post workout nutrition, or daily supplements.

Reebok Shoes AND Gear! – Just let us know what you’d like via email and we will order it for you – you won’t even have to pay shipping.

Various Rogue Products – We keep jump ropes and wrist wraps at the Box all the time for your convenience.

CrossFit So ILL Gear - We will be placing a large order soon of the last print, but on different kinds of tanks and t-shirts

Athletic Tape

CrossFit So ILL Decals

Bottled Water

*Anything else you’re interested in getting, just let us know and we can see if we can obtain it for you at a discounted price!*

____________________________________________________________

Welcome Back SIU Students!  Boy have we missed YOU!

______________________

WARM-UP/SKILL

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

STRENGTH

5 Sets

5 Back Squats

Max Toes to Bar

*If you can kip your toes to bar, go until your kip fails, if you can do multiple on the bar without coming down, but cannot keep a kipping rhythm, then go until you can’t hang onto the bar, if you cannot reach the bar, do as many attempts as possible in 20 seconds each round. Rest roughly 2 minutes between each set*

METCON

AMRAP 7 Minutes

5 Power Clean – 133/193

10 Handstand Push-ups

*You must get at least 5 Rounds to Rx*

__________________________________________

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August 17, 2014

by on Aug.16, 2014, under Uncategorized

CFSI_CP_1000

WARM-UP/SKILL

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

METCON

20-15-10-5-10-15-20

Squat Snatch – 63/95

*5 Muscle-ups after each set of Squat Snatch.  Sub rope climbs or dips for the muscle-ups if you cannot do them (unless you have been lucky enough to miss all of the pull-up bar work we’ve done this week*

- 30 Minute Cut-off -

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August 16, 2014

by on Aug.15, 2014, under Uncategorized

CFSI_CP_998

WARM-UP/SKILL

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

STRENGTH

8 Sets

2 Front Squats

Max Wallballs – 14/20 at 10 ft

*Rest roughly two minutes between each set.  You can easily share racks and/or medballs.  Score is total wall balls and weight used*

METCON

5 Rounds

10 Clean and Jerk – 83/125

10 One-Arm Alternating Dumbbell Snatch – 45/70

*10 Minute Cut-off*

__________________________________________

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August 15, 2014

by on Aug.14, 2014, under Uncategorized

CFSI_CP_1010

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 Deadlift

3 Below Depth Handstand Push-ups

METCON

AMRAP 5 Minutes

10 Box Jumps – 20/24

15 Sit-ups

AMRAP 5 Minutes

10 Kettlebell Swings – 35/55

30 Double-Unders

*You must get at least 8 Rounds to Rx.  You must complete a movement for it to count toward your score*

__________________________________________

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August 14, 2014

by on Aug.13, 2014, under Uncategorized

CFSI_CP_1006

New Score Board!

Please be sure to give your name to the trainer at the beginning of each class so they can write your name up.  We are going back to our old method of writing “Rx’d” next to your score if you did the WoD as prescribed and we should have a nifty different color to write with when you are posting an Rx’d score.  Perhaps this will motivate folks who like to see pretty colors next to their names :-)  For now, you will still write your own score up under your class time each day.

_________________________________________________________

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 Thrusters – 103/155

10 Burpees over the Bar

100 Meter Farmer’s Carry – 35′s/55′s

*You must get at least 6 Rounds to Rx*

__________________________________________

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20140813-202718-73638590.jpg

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August 13, 2014

by on Aug.12, 2014, under Uncategorized

CFSI_CP_976

New Score Board!

Please be sure to give your name to the trainer at the beginning of each class so they can write your name up.  We are going back to our old method of writing “Rx’d” next to your score if you did the WoD as prescribed and we should have a nifty different color to write with when you are posting an Rx’d score.  Perhaps this will motivate folks who like to see pretty colors next to their names :-)  For now, you will still write your own score up under your class time each day.

_________________________________________________________

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

6 Front Rack Lunges

5 Ring Dips

METCON

800 Meter Run

50 Hang Clean – 93/135

400 Meter Run

*10 Minute Cut-off*

__________________________________________

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20140812-204125-74485030.jpg

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