April 7

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Grand Opening this Saturday, its going to be a big day for us, very excited can’t wait to see everyone and meet all the new members we will have.

May 17-18th Oly/ PL Meet at CrossFit 2.2. Look for sign-up on Zen Planner and Event on FaceBook.

Again thank you to those that helped out this weekend, the grounds really did look a ton better. Thank you.

Rx: Max Box Squat 15min clock. Then, 1mile run, 50 ttb, 50 wall balls (14/20 10′) for time.

Gold : 3RM Box Squat 15min clock. Then, 1mile run, 30 ttb, 30 wall balls (14 9′/20 10′) for time.

Silver : 5×10 Box Squats. Then, 800m run, 30 Knee raises, 30 wall balls (9′ 6#/10/14#) for time.

Endurance : Lines 25yds. Down and Back. 100 double unders.

Post WOD : 3×5 Skin the Cats

April 5

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Class times are 0800 and 0915 Please sign up in Zen

Directly after the 0915 class we will begin the clean up of the outside of our building. Everyone is welcome to stay and just hang out or give a hand. Cant wait to see everyone in the morning.

Rx: Max deadlift 15min. Teams of 6 1 mile Truck Push

Gold : 3RM deadlift 15min. Teams of 6 1 mile Truck Push

Silver : 3×10 Deadlift. Teams of 6 1 mile Truck Push

Post WOD : 3x20sec L-sit

April 4

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May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Mark Down in your calendars May 17-18th CF2.2 will hold our first OLY/Power Lifting Comp which will be open to all. More Details will follow very soon.

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Post WOD : 3×50 Banded RDL

April 3

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May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Keep up the good work of spreading the word on our grand opening on FB and through email, thank you very much for helping out.

Open gym WOD will be posted on the board 5am-630pm

Beginners WOD will be held at 630 instead of 530 if anyone is interested.

Post WOD : 50 TTB

April 2

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We shouldn’t skip any workouts, but we certainly don’t skip HERO Workouts, its the VERY LEAST you can do to honor these men who fell in Combat defending our country and giving everything that have for us. Show up and do the work and be thankful that there are still people out there willing to do this for us.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. ~ via www.crossfit.com.

CrossFit HQ named it “Murph” in his honor.

RX: Max Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run.

Gold: 3RM Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile.

Silver: 3×10 Overhead Press. Then, “Murph” Run 800m, 150 Air Squats, 100 Push Ups, 50 Pull Ups, 800m.

Endurance: 100 Overhead Lunges

Post WOD : 5X10 GHD Situps

 

April 1

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Rx: 1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 ring Muscle ups. Then, Row 2000m, 20 Burpees, 20 Thrusters (62/85), 20 Deficit Handstand Push Ups (game standard plus 25k plates). Time cap 16min. Refer to August 7th 2013

Gold : 4×3 @ 9 RPE Back Squats Super Set with 3 Ring Muscle Up Progressions. Then Row 2000m , 20 Burpees, 20 Thrusters (42/62), 20 HSPU, time cap 16 min

Silver 4×10 Back Squats super set with 3 CTB Pull-ups, then row 2000m, 20 burpees, 20 Thrusters (20/30), 20 Push-ups time cap 16 min.

Endurance : 50 Burpees For time.

Post WOD : 3X8 Hanging Wipers

March 31

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This Saturday we will have a mini gym event. Weather Dependent we will have a little spring cleaning of the outside grounds of the gym, in order to get ready for our Grand Opening. Should be very light work and will go by faster with many hands to help. This is voluntary of course and would appreciate all help we can get, also any additional brooms hoses, rakes, and leaf blowers are always appreciated. Take pride in not only working out hard but also to the appearance of our home. Thank you in advance for the help everyone.

RX:  Max Snatch 15 min. Then, “Diane” 21-15-9 Deadlift (70/100) and Handstand Push Ups. Refer to November 20, 2012

Gold:  3RM Snatch 15 min. Then, “Diane” 21-15-9 Deadlift (65/85) and Handstand Push Ups

Silver:  5×5 Overhead Squats Then, “Diane” 21-15-9 Deadlift (30/40) and Push Ups

Endurance: 3x500m interval row. 200 Double Unders.

Post WOD : 3X50 Hollow Rocks

March 29

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The last one is here…Last open WOD of the year, as always we will be here at 0730 for you if you wish to warm up early, class times 0800 and 0915 please make sure you are signing up in zen planer.

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

 

March 28

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Grand Opening April 12th, start spreading the word and lets pack the place, we will have 3 WODS open to the public, gym tours, great vendors, a awesome raffle and some fun little  workout challenges for everyone. There will also be some new members discounts for new members that sign up that day. I hope to see you all and some new faces.

Start to mark down in your calendars some fun events and seminars in the next 2 months. In May we will have our first comp of the year in the new building it will be a two day Oly/Power lifting meet. it will be a lot of fun for us all. Also in June we will have an Olympic Lifting Seminar with the focus on the Snatch.

Lots go good things are happening at open gym, everyone is making good progress and using the time to there advantage to get better. I like seeing it, people coming in even when there is no scheduled class and putting in the work. Nice job to all.

RX: 3×3 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (55/35#), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 10ft/8ft), 50 Burpees, 50 Double Unders. Time cap 25min. Refer to 11/ 13/2013

Gold : 3×5 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (55/35#), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 10ft/8ft), 50 Burpees, 50 Double Unders.

Silver : 3×58 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/25#), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 10ft/8ft), 50 Burpees, 50 Double Unders.

Endurance  :300 Air Squats For time.

Post WOD : AB wheel 3×10

March 27

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Thats funny !!

Grand Opening April 12th, start spreading the word and lets pack the place, we will have 3 WODS open to the public, gym tours, great vendors, a awesome raffle and some fun little  workout challenges for everyone. There will also be some new members discounts for new members that sign up that day. I hope to see you all and some new faces.

Start to mark down in your calendars some fun events and seminars in the next 2 months. In May we will have our first comp of the year in the new building it will be a two day Oly/Power lifting meet. it will be a lot of fun for us all. Also in June we will have an Olympic Lifting Seminar with the focus on the Snatch.

Open Gym 5am-630pm  optional wod will be posted on the board.

No Skills class…last week of this

Beginners Class 530-630