December 20, 2014

Schedule for the Holidays – More Updates to Come

On Wednesday, December 24th, there will ONLY be a 12:00 and 1:00 pm class

On Thursday, December 25th, there will ONLY be an 11:00 am class

On Friday, December 26th, there will ONLY be a 4:00 pm and 5:00 pm class

On Saturday, December 27th, there will ONLY be a 10:30 am class

On Sunday, December 28th, there will ONLY be a 12:00 pm class

Monday and Tuesday will be a regular schedule

On Wednesday, the 31st (New Year’s Eve), there will ONLY be a 12:00 pm and 1:00 pm class

On Thursday, the 1st, there will ONLY be a 4:00 pm and 5:00 pm class

*As of right now, all other days will follow our regular schedule, but this may change as our trainers’ holiday schedules get hammered out.  Please continue to check the website for scheduling updates!*

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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

1 Clean

2 Jerks

3 Strict Toes to Bar

METCON

100 Double-Unders

5 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

100 Double-Unders

*10 Minute Cut-off*

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December 19, 2014


mb

Happy Two Year Anniversary, Mary Beth AND Happy Day Late Birthday to Jen S and Jaime!

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Schedule for the Holidays – More Updates to Come

On Wednesday, December 24th, there will ONLY be a 12:00 and 1:00 pm class

On Thursday, December 25th, there will ONLY be an 11:00 am class

On Friday, December 26th, there will ONLY be a 4:00 pm and 5:00 pm class

On Saturday, December 27th, there will ONLY be a 10:30 am class

On Sunday, December 28th, there will ONLY be a 12:00 pm class

Monday and Tuesday will be a regular schedule

On Wednesday, the 31st (New Year’s Eve), there will ONLY be a 12:00 pm and 1:00 pm class

On Thursday, the 1st, there will ONLY be a 4:00 pm and 5:00 pm class

*As of right now, all other days will follow our regular schedule, but this may change as our trainers’ holiday schedules get hammered out.  Please continue to check the website for scheduling updates!*

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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

Front Squat

Work up to a 3rm.  Then, perform 3 reps at 90%, 80%, 70% and AMRAP for 1 Minute at 60%.

METCON

3 Rounds

20 Hang Snatch – 63/95

15 Handstand Push-ups

10 Burpees

*7 Minute Cut-off*

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December 18, 2014

Sorry for the late notice, but there will be no 7:00 pm Olympic Lifting class tonight (Thursday)

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Schedule for the Holidays – More Updates to Come

On Wednesday, December 24th, there will ONLY be a 12:00 and 1:00 pm class

On Thursday, December 25th, there will ONLY be an 11:00 am class

On Friday, December 26th, there will ONLY be a 4:00 pm and 5:00 pm class

On Saturday, December 27th, there will ONLY be a 10:30 am class

On Sunday, December 28th, there will ONLY be a 12:00 pm class

Monday and Tuesday will be a regular schedule

On Wednesday, the 31st (New Year’s Eve), there will ONLY be a 12:00 pm and 1:00 pm class

On Thursday, the 1st, there will ONLY be a 4:00 pm and 5:00 pm class

*As of right now, all other days will follow our regular schedule, but this may change as our trainers’ holiday schedules get hammered out.  Please continue to check the website for scheduling updates!*

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Don’t forget to pick up your shirts if you pre-ordered one!

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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

30 Overhead Squat – 93/135

30 Shoulder to Overhead – 93/135

30 Clean – 123/185

Row 1000 Meters

30 Clean – 123/185

30 Shoulder to Overhead – 93/135

30 Overhead Squat – 93/135

*27 Minute Cut-off. 30 Minute Cut-off for Masters and 73/115 and 103/155 (cleans)*

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Heads up! Ho Ho Ho!!!!

There will be a slightly modified schedule over Winter Break (beginning next week) and a HEAVILY modified schedule from Christmas through New Year’s Day.  Keep your eye on the website for details

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Don’t forget to pick up your shirts if you pre-ordered one!

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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

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

Deadlift

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

Burpees over the Bar

*8 and then 1 on the first minute, 7 and then 2 on the next minute, etc. until you end at 1 and 8 on the 8th minute.  Pick a deadlift weight that would be around your 10 rep max*

METCON

80  Wallball – 14/20 at 9/10 ft

40 Pistols

10 Muscle-ups

*12 Minute Cut-off*

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December 16, 2014

Congrats to Jen V and Vanessa on an awesome performance at the Olympic Weightlifting Open in Washington DC!

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Heads up! Ho Ho Ho!!!!

There will be a slightly modified schedule over Winter Break (beginning next week) and a HEAVILY modified schedule from Christmas through New Year’s Day.  Keep your eye on the website for details

_______________________

Don’t forget to pick up your shirts if you pre-ordered one!

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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

20 Box Jumps – 24/30

5 Rope Climbs

30 Double-Unders

400 Meter Run

*30 Minute Cut-off. Members can either share a rope, or do 15 ring rows (feet on the box to make them harder).  Classes will most likely be pretty small until winter break is over so there shouldn’t be much of a problem*

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December 15, 2014

a a a

Happy Birthday Barbara Moburg!!!!!!

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Shirts. Are. IN!

Be sure to pick up your shirt immediately IF you pre-ordered!  We ordered extra t-shirts AND tanks but we want to make sure those who pre-ordered get theirs before selling the extras off ($20 cash only).  Remember, we have Little Egypt AND So ILL tees and tanks!

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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

1 Squat Clean

5 Chest to Bar Pull-ups

METCON

AMRAP 7 Minutes

2 Bar Muscle-ups

7 Front Squats – 83/125

*You must get at least 7 Rounds to Rx. 6 for Masters. If you cannot do bar muscle-ups, you can do rope climbs or (6) dips (if you’re tired of pull-ups)*

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December 14, 2014

Sorry for the late notice, but there will be no 12:00 pm class today (Sunday), ONLY a 4:00 pm.

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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

10 Power Snatch – 73/115

10 Shoulder to Overhead – 73/115

10 Front Rack Lunges – 73/115

*You must get at least 7 Rounds to Rx.  6 Rounds for Masters*

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December 13, 2014

cf xmas

So ILL/Little Egypt Christmas Party, tonight, at CrossFit So ILL beginning at 7:00 pm!

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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

5 Sets of :

3 Hang Clean

Max Toes to Bar

*If you can string toes to bar together kipping, then stop when you lose your kip.  If one at a time is hard for you, then go until you have to drop from the bar*

METCON

AMRAP 5 Minutes

2 Rope Climbs

6 One-Arm Alternating Dumbbell Snatch – 65/100

AMRAP 5 Minutes

7 Handstand Push-ups

10 Kettlebell Swings – 35/55

*You must complete a movement for it to count toward your score.  Add your rounds and half rounds together for your total score.  You must get at least 8 Rounds to Rx. Masters must get 7 Rounds to Rx and 45/70# dumbbells*

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December 12, 2014

Good luck to Vanessa and jen V this weekend at their Olympic lifting competition in Washington DC! We will all be rooting for you!

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So ILL/Little Egypt Christmas Party is this Saturday at 7:00 pm!

Remember, if you can, bring a dish (paleo or non-paleo) to share and your own drinks!  Where your best Christmas costume, bring a date….. or two, or three, bring your children until 9:00 pm, be ready to workout…. or not.  And, if you have any human decency left in you, help us decorate at 2:00 pm! If you have any Christmas decorations you no longer use, bring those as well!

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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

7 Back Squats

*You may use a rack and re-rack between movements, but you must use the same weight*

METCON

20 Dumbbell Thrusters – 35’s/55’s

50 Double-Unders

15 DB Thrusters

50 Double-Unders

10 DB Thrusters

50 Double-Unders

5 DB Thrusters

50 Double-Unders

*10 Minute Cut-off. 25’s/45’s for Masters (40+)

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December 11, 2014

JackballSo ILL/Little Egypt Christmas Party is this Saturday at 7:00 pm!

Remember, if you can, bring a dish (paleo or non-paleo) to share and your own drinks!  Where your best Christmas costume, bring a date….. or two, or three, bring your children until 9:00 pm, be ready to workout…. or not.  And, if you have any human decency left in you, help us decorate at 2:00 pm! If you have any Christmas decorations you no longer use, bring those as well!

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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

50 Burpees

50 Box Jump Overs – 20/24

50 Overhead Lunges – 25/45

50 Deadlift – 118/180

50 Ring Dips

50 Deadlift – 118/180

50 Overhead Lunges – 25/45

50 Box Jump Overs – 20/24

50 Burpees

*35 Minute Cut-off*

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