April 29, 2016

UPDATE ON EQUIPMENT AVAILABILITY

Keep in mind that many people have purchased and labeled equipment but needed to leave them there for the next couple weeks of classes.  EVERYONE is allowed to use this equipment but please take care to make sure none of the labels come off, and perhaps treat them with a little more finess than you would otherwise :-)

There is still a LOT of cool stuff up for grabs:

  • 1.00 per sq foot rubber flooring
  • lots of Rings
  • all of the racks for dumbbells and kettlebells
  • display case and cash register
  • an unopened fire proof floor safe (bolts included)
  • the big red couch and all back room stuff
  • the big tire
  • Lots of inexpensive Men’s Barbells and 25 lb Women’s Bars
  • Racks to hold the Barbells straight up and down
  • climbing ropes (the more shredded the cheaper)
  • white boards
  • women’s tanks at $15 a piece!
  • $2500 Stand-up Tanning Booth (OBO)
  • Monster Cubbies
  • Black big fridge
  • Several boxes of both sizes
  • Lots of Abmats
  • And at least a little of EVERYTHING else (besides rogue women’s and men’s barbells)

You must contact Emma if you’d like to purchase any of these items IN CASH, and you must pay immediately, even if you need to leave it until we close on the 14th. Keep some point that evening/night free because we are going to have a big celebration for all of the fun we’ve had at So ILL over the past 7 years.  Details to come :-)

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

10 Thrusters

*Go as heavy as you can but keep in mind this 100 Thrusters!*

METCON

AMRAP 8 Minutes

7 Power Cleans – 83/125

12 Pull-ups

*At least 4 Rounds to Rx*

No comments.

April 28, 2016

UPDATE ON EQUIPMENT AVAILABILITY

Keep in mind that many people have purchased and labeled equipment but needed to leave them there for the next couple weeks of classes.  EVERYONE is allowed to use this equipment but please take care to make sure none of the labels come off, and perhaps treat them with a little more finess than you would otherwise :-)

There is still a LOT of cool stuff up for grabs:

  • 1.00 per sq foot rubber flooring
  • 2 mini fridges
  • lots of Rings
  • all of the racks for dumbbells and kettlebells
  • display case and cash register
  • an unopened fire proof floor safe (bolts included)
  • the big red couch and all back room stuff
  • the big tire
  • Lots of inexpensive Men’s Barbells and 25 lb Women’s Bars
  • Racks to hold the Barbells straight up and down
  • climbing ropes (the more shredded the cheaper)
  • white boards
  • the separate rogue pull-up bar with mounting included
  • women’s tanks at $15 a piece!
  • $2500 Stand-up Tanning Booth (OBO)
  • Monster Cubbies
  • Black big fridge
  • Several boxes of both sizes
  • Both Blue Gymnastics Mats
  • Lots of Abmats
  • And at least a little of EVERYTHING else (besides rogue women’s and men’s barbells)

You must contact Emma if you’d like to purchase any of these items IN CASH, and you must pay immediately, even if you need to leave it until we close on the 14th. Keep some point that evening/night free because we are going to have a big celebration for all of the fun we’ve had at So ILL over the past 7 years.  Details to come :-)

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

100 Ft Walking Lunge – 15/35

10 Weighted Push-ups – 15/35

325 Meter Run

*At least 5 Rounds to Rx*

No comments.

April 27, 2016

6:00 am members (This begins on Thursday, the 28th)!

Please post on our Facebook page the night before if you plan to attend the 6:00 am class over the next couple weeks.  Very few of our members brave the 6’er Mixer so sometimes our trainers get up, ready and pumped to teach at 6:00 only to have no one show up.  And be prepared for them to join you in your workout if it is just one or two peeps :-)  If no one posts on our Facebook page by 10 pm the night before, we will assume that no one is coming to the 6 am class!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

Work up to a 3 Rep Max Press

Metcon

AMRAP 8 Minutes

10 Ring Dips

5 Wall Climbs

*At least 4 Rounds to Rx*

No comments.

April 26, 2016

cf so ill

UPDATE:

Hey guys! We are selling most of our equipment from CrossFit So ILL but it will be on a first come first served basis. I will be there in the afternoon from about 3:00 – 5:00 pm so if you’d like to claim any equipment you must show up with cash in hand. You do NOT have to be able to transport it yet. We can label it and put it aside for you, but whomever pays for any piece of equipment first will be entitled to it. We will also be staying up for a couple more weeks so you may not be able to pick up some of the things you’d like to purchase until then. Spread the word please, thank you!

Moving On!

CrossFit So ILL will be closing its doors on May 15th next month.  We encourage anyone who would like to continue training in CrossFit in a class setting to head to CrossFit Henosis at the old Armory on Oakland and Sycamore.  Emma will also continue training people in a one-on-one or two-on-one setting at the personal training studio at her house off Dixon Ave behind the Credit Union.

Be sure to email us to cancel your next charge on our Mindbody Online payment system.  Everyone is encouraged to stick with us until the 14th and pay a pro-rated amount of cash!  If you were charged between the 14th and the 25th of this month, we will reimburse you a prorated amount for your payment.

CrossFit So ILL will also be selling nearly ALL of its equipment so contact us via email or text ASAP if you are interested in anything.  In addition, we are selling the stand-up tanning booth in the women’s room for 2500 or best offer, as well as all of our rubber flooring which rolls up and is stored nicely.

We love and appreciate all of you and are excited to help you move on to your next CrossFit home!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

AMRAP 5 Minutes

10 Toes to Bar

12 Shoulder to Overhead – 73/115

– Rest Two Minutes –

200 Double-Unders

– Rest Two Minutes –

100 Wallballs – 14/20 at 9/10 ft

*Must finish under 22 total minutes to Rx and get at least 4 Rounds in the beginning to Rx*

2 Comments.

April 25, 2016

We will no longer be using the Mindbody Online payment service so please email Emma to cancel your contract.  We will switch to in-person cash payments for the time being.  Contact us for further details!

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WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

1 Bar Muscle-up

4 Strict Handstand Push-ups

METCON

3 Rounds

400 Meter Sprint

– Rest as Needed –

*You have until the end of class to complete your runs*

No comments.

April 23, 2016

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Front Squat (No Rack)

METCON

5 Rounds

7 Deadlift – 183

12 OAA Dumbbell Snatch – 45/70

*12 Minute Cut-off*

No comments.

April 22, 2016

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

Barbell Complex

1 Squat Clean

2 Jerks

4 Front Rack Lunges

METCON

7 Minute Ladder

3 Back Squats – 93/135

3 Handstand Push-ups

*Up by 3’s for 7 minutes*

No comments.

April 21, 2016

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

21-15-9

Deadlift – 205/315

Box Jump – 24/30

21-15-9

Chest to Bar Pull-up

Burpees over the Bar

21-15-9

Wallballs – 14/20 at 9/10 ft

Medball Cleans – 14/20

*20 Minute Cut-off*

No comments.

April 20, 2016

WARM-UP/SKILL/MOBILITY WORK

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

2 Front Squat

Max Toes to Bar (until coming off bar)

METCON

AMRAP 7 Minutes

10 Ring Dips

15 Atomic Sit-ups – 25/45

*4 Rounds to Rx*

No comments.