November 27, 2014

cfturkey

 

Happy Thanksgiving, everybody!  Our very own Vanessa Frost will be programming the workout for you tomorrow.  So it’s a surprise.  Get excited!

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November 26, 2014

Thanksgiving Week and Weekends Schedule

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*
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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 Jerks

3 Chest to Bar Pull-ups

*Add weight to the pull-ups if you can*

METCON

AMRAP 8 Minutes

7 Hang Clean – 123/185

10 Wallball – 14/20 at 10 ft

*You must get at least 4 Rounds to Rx*

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November 25, 2014

Congrats to all So Ill’ers who showed up big time to compete at their Olympic Lifting competition this past weekend.  As usual, you all represented So ILL well, hit some huge PR’s, and did us proud!  Next stop, the Open in February!

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Thanksgiving Week and Weekends Schedule

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*
__________________________________________________________________________________

WARM-UP/SKILL

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

METCON

5 Rounds

30 Overhead Lunges – 63/95

30 Box Jump Overs – 20/24

30 Kettlebell Swings – 35/55

*30 Minute Cut-off*

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November 24, 2014

Thanksgiving Week and Weekends Schedule

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*
__________________________________________________________________________________

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.

5 Touch and Go Clean and Jerk

*The 7th minute does not need to be touch and go*

METCON

3 Rounds

10 Thruster – 73/115

15 Sumo Deadlift High-Pull – 73/115

20 Shoulder to Overhead – 73/115

25 Overhead Squat – 73/115

*12 Minute Cut-off*

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November 23, 2014

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th. More details to come!

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Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*
__________________________________________________________________________________

WARM-UP/SKILL

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

METCON

5 Rounds

20 Handstand Push-ups

20 Dumbbell Front Squats – 35’s/55’s

15 Deadlifts – 183/275

20 Burpees

*25 Minute Cut-off*

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3 Comments.

November 22, 2014

porter

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th.  More details to come!

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Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

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

STRENGTH

You have roughly 20 minutes to establish a 1 Rep Max Snatch.  Work on your squat snatch as high as you can, and then if you think you could do a higher weight with a power or split snatch, you can switch to that.

METCON

2 Rounds

30 Pull-ups

30 Shoulder to Overhead – 63/95

*10 Minute Cut-off*

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November 21, 2014

angie

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th.  More details to come!

______________________________________

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

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 Back Rack Lunges

6 Kettlebell Swings

*No racks, it is okay that you are limited by how much you can pick up and put on your back.  Push yourself*

METCON

2 Rounds

50 Wallballs – 14/20 at 9/10 ft

100 Double-Unders

*10 Minute Cut-off*

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3 Comments.

November 20, 2014

kk and angie

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

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

METCON

21-18-15-12-9-6-3

Thruster – 83/125

Toes to Bar

Box Jump – 24/30

One-Arm Alternating Dumbbell Snatch – 55/70

*30 Minute Cut-off*

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8 Comments.

November 19, 2014

Halloween WHAT?

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

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 for 5 Minutes

1 Squat Clean

Every 30 Seconds for 5 Minutes

1 Clean and Jerk

*You can shed weight for the second 5 minutes if you need to.  You do not need to squat in the second 5 minutes*

METCON

AMRAP 7 Minutes

7 Deadlift – 153/225

30 Double-Unders

*You must get at least 7 Rounds to Rx*

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November 18, 2014

halloween handstand

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

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

METCON

3 Rounds

1.5 Minute Row (Calories)

30 Sec Rest

1.5 Minute Dumbbell Ground to Overhead – 35’s/55’s

30 Sec Rest

1.5 Minute Rope Climb (Males CANNOT jump up the rope)

30 Sec Rest

1.5 Minute Overhead Squat – 93/135

30 Sec Rest

*You must get at least 7 Dumbbell G to O, 3 Rope Climbs and 7 Overhead Squats EACH Round in order to Rx.  Rope Climbs will count for 3x more points than the other movements*

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