Find Us

5820 N. Northwest Hwy
Chicago, IL 60631 



Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal



Tuesday, October 10, 2017 

"CrossFit Warm-up"
10 overhead squats 45/65#
10 pull-ups
10 extensions
10 dips
10 sit-ups

Every 2 min 
1A. Press
45%/5 - 55%/5 - 65%/ 5 - 75%/5 - 85%/5+
1B. Weighted Pull-ups 5-5-5-5-5

*Add 5 pounds to your training max, 100%. If you fail to hit your prescribed # of reps on the last set at any time. Next time time reduce your training max by 10 pounds, and continue the cycle . Remember strength is a long term endeavor. You will not be to progress indefinitely. There will be plateaus along the way. You have to back off and work your way back up. Two steps forward step back.

Emom x 12 minutes:
100 meter sprint

PrintView Printer Friendly Version

EmailEmail Article to Friend

References (1)

References allow you to track sources for this article, as well as articles that were written in response to this article.

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
All HTML will be escaped. Hyperlinks will be created for URLs automatically.
« Wednesday, October 11, 2017 | Main | Monday, October 9, 2017 »