November 1, 2014

Good Luck to Vanessa and Jenn V this weekend, competing in an Olympic Lifting competition!  You all represent So ILL with style!

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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

2 Touch and Go Power Clean

3 Handstand Push-ups

*Make the push-ups as difficult as possible*

METCON

AMRAP 10 Minutes

7 Thruster – 83/125

10 Toes to Bar

30 Double-Unders

*You must get at least 4 Rounds to Rx*

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October 31, 2014

Halloween

HAPPY HALLOWEEN AND HAPPY BIRTHDAY MORGAN!!!!!!

Make sure to dress up in costume for your WoD today – and that each class votes for their favorite dressed up CrossFitter!  AND feel free to bring celebratory drinks/shots for all!  AND!!!!!! go to Ryan and Chesli’s party tonight!

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WARM-UP

The Best you can in your Costume!

METCON

“Halloween you A$$ off on the Strip!”

AMRAP 20 Minutes

10 Pull-ups

100 Meter Run

15 Kettlebell Swings – 35/55

100 Meter Run

*Must do the prescribed WoD AND be dressed in costume to Rx*

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October 29, 2014

CFSI_CP_1080

Chesli and Ryan’s Annual Halloween Party – ALL ARE INVITED!

FRIDAY October 31st 8:00pm 

1007 N Norwest ln

618-534-5442

Weenie roast, witch’s brew and lots of treats. No need to bring anything other than a chair & dranks. Come in costume or pay the price. BwaHaHaHaHaHaHa! Costume contest with prizes at midnight.

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We have Pre-Order forms for new tanks and shirts for both CrossFit So ILL and CrossFit Little Egypt at the Front Desk!

We will hopefully have some sort of sample shirts up there for you soon, but, if you have seen or worn the So ILL Underdog tanks and shirts from the Decatur competition, then you know what they look like (with different print, obviously).  $20 cash only – wrap it up in your order form and a trainer will stick it in an envelope!  In the meantime, ask Devin, Nathan, Brittany, Taylor, Mandy, Ryan M, or anyone who bought their shirts to let you try them on!

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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

– Begin with 35 Burpee Box Jump Overs – 20/24 –

7 Rounds

12 Front Rack Lunges – 103/155

12 One-Arm Alternating Dumbbell Snatches- 55/70

– End with 35 Burpee Box Jump Overs – 20/24

* 25 Minute Cut-off*

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5 Comments.

October 28, 2014

CFSI_CP_1075

Chesli and Ryan’s Annual Halloween Party – ALL ARE INVITED!

FRIDAY October 31st 8:00pm 

1007 N Norwest ln

618-534-5442

Weenie roast, witch’s brew and lots of treats. No need to bring anything other than a chair & dranks. Come in costume or pay the price. BwaHaHaHaHaHaHa! Costume contest with prizes at midnight.

_____________________________________

We have Pre-Order forms for new tanks and shirts for both CrossFit So ILL and CrossFit Little Egypt at the Front Desk!

We will hopefully have some sort of sample shirts up there for you soon, but, if you have seen or worn the So ILL Underdog tanks and shirts from the Decatur competition, then you know what they look like (with different print, obviously).  $20 cash only – wrap it up in your order form and a trainer will stick it in an envelope!  In the meantime, ask Devin, Nathan, Brittany, Taylor, Mandy, Ryan M, or anyone who bought their shirts to let you try them on!

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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 6 Minutes.  AMRAP on the 7th Minute.

7 Back Squat – 103/155

*No Racks*

METCON

30 Handstand Push-ups

75 Double-Unders

800 Meter Run

75 Double-Unders

30 Handstand Push-ups

*10 Minute Cut-off*

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2 Comments.

October 27, 2014

abby

Chesli and Ryan’s Annual Halloween Party – ALL ARE INVITED!

FRIDAY October 31st 8:00pm

1007 N Norwest ln

618-534-5442

Weenie roast, witch’s brew and lots of treats. No need to bring anything other than a chair & dranks. Come in costume or pay the price. BwaHaHaHaHaHaHa! Costume contest with prizes at midnight.

_____________________________________

We have Pre-Order forms for new tanks and shirts for both CrossFit So ILL and CrossFit Little Egypt at the Front Desk!

We will hopefully have some sort of sample shirts up there for you soon, but, if you have seen or worn the So ILL Underdog tanks and shirts from the Decatur competition, then you know what they look like (with different print, obviously).  $20 cash only – wrap it up in your order form and a trainer will stick it in an envelope!  In the meantime, ask Devin, Nathan, Brittany, Taylor, Mandy, Ryan M, or anyone who bought their shirts to let you try them on!

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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

AMRAP 20 Minutes

20 Deadlift – 93/135

15 Front Squat – 93/135

10 Shoulder to Overhead – 93/135

10 Toes to Bar

*You must get at least 5 Rounds to Rx*

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6 Comments.

October 26, 2014

brandon

We have Pre-Order forms for new tanks and shirts for both CrossFit So ILL and CrossFit Little Egypt at the Front Desk!

We will hopefully have some sort of sample shirts up there for you soon, but, if you have seen or worn the So ILL Underdog tanks and shirts from the Decatur competition, then you know what they look like (with different print, obviously).  $20 cash only – wrap it up in your order form and a trainer will stick it in an envelope!  In the meantime, ask Devin, Nathan, Brittany, Taylor, Mandy, Ryan M, or anyone who bought their shirts to let you try them on!

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Don’t forget to dress up for our Halloween WoD this Friday!

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Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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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

2 Squat Snatch

3 Bar Muscle-ups

METCON

Row 1000 Meters

12 Rope Climps

20 Dumbbell Ground to Overhead – 35’s/55’s

*10 Minute Cut-off*

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7 Comments.

October 25, 2014

ryan b

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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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 Overhead Lunges – 83/125

15 Shoulder to Overhead – 83/125

15 Bar Facing Burpees

*25 Minutes*

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2 Comments.

October 25, 2014

Big D

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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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 6 Minutes. AMRAP on the 7th Minute.

3 Squat Clean Thruster – 103/155

METCON

20-15-10-5

Box Jump Overs – 24/30

Kettlebell Swings – 35/55

(50 Double-Unders after the KB’s each round)

*10 Minute Cut-off*

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October 24, 2014

kk comp

Happy Pre-Birthday Mary Beth!!!!!

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Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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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

Build up to a 3rm Front Squat.  Then perform 3 reps at 90%, 75% and AMRAP for 1 Minute at 60%.  Everyone does not have to do their EMOTM at the same time.

METCON

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

Back Squat – 83/125

Toes to Bar

*10 Minute Cut-off*

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11 Comments.

October 23, 2014

holly mason

Happy 5 Year CrossFit Anniversary Holly Mason-Jar!!!!

I remember when Holly first walked in to the gym we opened in 2009 at our old location.  She did push-presses with the bar and burpees.  After class, she came right up to me and said she wanted to sign up.  She has been in Beast Mode ever since!  I did my first Sectionals competition with her in 2010 at CrossFit TNT and she beat me in two of the three wods.  That’s when I knew I was going to have to train hard to keep up with her.  So happy you walked into our Box and so happy you’re still kickin’ ass with us today!  Happy 5 Year Anniversary Holly!!!!

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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

“Holly”

4 Rounds

10 Hang Clean – 123/185

20 Wallball – 14/20 at 9/10 ft

800 Meter Run

*30 Minute Cut-off*

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14 Comments.