July 4, 2015

cf 4th of july

HAPPY 4th of JULY!!!!!

Remember, there is ONLY a 10:00 am class today, but you are welcome to bring friends and family for free!

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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

4th of July WoD

With a Partner:

Partner A Runs 400 Meters, while Partner B works towards completing a 1000 meter row

They switch if the row is not done by the time Partner A returns

The next task is completing 100 sit-ups, then 100 kettle bell swings (35/55), then 100 Burpees

Partners will switch with the run the entire time.  If one partner completes a movement while the other is still running, they may move onto the next and start working towards completing it.  Partners will want to run as quickly as possible in order to relieve their partners from burning out on any movement.

*No Cut-off*

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July 3, 2015

CFSI_CP_1316

4th of July Schedule

On Friday, the 3rd, there will be Open Gym for Advanced Gym members from 7:00-8:00 am, there will be a 12:00 pm class and a 5:00 pm class.  On Saturday, the 4th, there will ONLY be a 10:00 am class.

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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

3 Rounds

500 Meter Row

5 Touch and Go Clean and Jerk

– Rest as Needed –

*Make each round as fast as you can, but go as heavy as you can*

METCON

2 Rounds

15 Squat Snatch – 83/125

30 Box Jumps – 20/24

*10 Minute Cut-off*

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July 2, 2015

CFSI_CP_1301

Sorry for the late schedule update about the 4th of July

On Friday, the 3rd, there will be Open Gym for Advanced Gym members from 7:00-8:00 am, there will be a 12:00 pm class and a 5:00 pm class.  On Saturday, the 4th, there will ONLY be a 10:00 am class.

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CrossFit So ILL Sunset Concert IF the weather holds and Tres after!  This Thursday night! Be sure to text Emma if you’d like to meet up at the concert or after (number is on the top of the website)

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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 10 Minutes

Odds – 2 Squat Clean Thruster

Evens – 10 Burpees over the Bar

METCON

50 Sit-ups

40 Wallballs – 14/20 at 9/10 ft

30 OAA Dumbbell Snatch – 45/70

20 Ring Dips

10 Chest to Bar Pull-ups

*10 Minute Cut-off*

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July 1, 2015

CFSI_CP_1283

CrossFit So ILL Sunset Concert IF the weather holds and Tres after!  This Thursday night! Be sure to text Emma if you’d like to meet up at the concert or after (number is on the top of the website)

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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

3 Rounds

15 Wallclimbs

30 Overhead Squat – 93/135

100 Double-Unders

*30 Minute Cut-off*

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June 30, 2015

CFSI_CP_1299

Happy Belated Birthday, Holly!!!!!  Hope that you had an awesome (yester)day!

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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 10 Minutes

Odds – 3 Hang Clean

Evens – 1 Squat Clean and 3 Jerks

*Should be the same weight for both*

METCON

“Hawkeye”

1000 Meter Row

5 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Squats

*10 Minute Cut-off*

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June 29, 2015

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 Deadlift – 153/225

20 Box Jump – 24/30

20 Handstand Push-ups

20 Toes to Bar

*20 Minute Cut-off*

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June 28, 2015

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

5 Front Squats – 143/225

20 Wallball – 14/20 at 9/10 ft

400 Meter Run

*20 Minute Cut-off*

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June 27, 2015

Gay marriage

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

5 Back Squat (no rack)

*Pick the heaviest weight you’re comfortable cleaning and putting on your back each minute.  You must drop it off your back each minute*

METCON

21-15-9

Thruster – 63/95

Bar Facing Burpees

*7 Minute Cut-off*

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June 26, 2015

CFSI_CP_1307

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

4 OAA Dumbbell Snatch

METCON

50 Pistols

30 Power Cleans – 93/135

10 Muscle-ups

*10 Minute Cut-off*

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June 25, 2015

CFSI_CP_1286

Please be sure to pay for your waters.  They are 1$ each and you can put your money in the jar on top of the fridge.

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Also, CrossFit So ILL Sunset Concert and then Tres after this Thursday, beginning at 7’ish 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

3 Squat Snatch – 103/155

10 Back Rack Lunge – 103/155

50 Double-Unders

*7 Rounds to Rx*

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