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Chicago, IL 60631 
       

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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

 

 


Friday, November 3, 2017 

Warm-up:
10 minutes
Y-T-Ws x 6
Partner assisted Prone Hyper extensions x 10 + 0:10 hold
Goblet squat x 10 (55/35#)
Jefferson Curl x 10
Suitcase carry x 50 yards per arm (55/35#)
 
Strength:
Every 3:00
Deadlift 3-3-3-3-3
 
Conditioning:
3 Rounds
5 muscle ups
10 squat cleans (135/95#)
20 box jumps (24/20”)
Rest 5:00
5 Rounds 
50 double unders
25 push press (75/55#)
 

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