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5820 N. Northwest Hwy
Chicago, IL 60631 
       

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Schedule

Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

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

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

CrossFit Journal

 

 


Monday, October 9, 2017 

Warm Up:
Crossfit Warm up
Strength:
A) Every 2:30 for 5 sets 
Deadlift 45%/5 55%/5 65%/5 75%/5 85%/5+
Add 10# to you training max 
B) Every 2:30 x 5 sets
Clean and jerk 5-5-5-5-5
Conditioning:
3 Rounds 
1:00 Barbell Goodmornings (95/65#)
1:00 Hollow hold 
1:00 rest 

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