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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

 

 


Tuesday, March 14, 2017

This Thursday's CF Open Throwdown will be one of epic porportions, and a whole lot of smack talk! Come cheer on Nat, Amanda, and Candice as they tackle 17.4 right after the announcement! They will kick off around 7:30 and we'll be posting to FB live- so tune in if you can't be there! 

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Save the date- Post Open Gym outing! Details TBA

 

Warm-up

10x10 punch out drill on the heavy bag

Snatch pause tempo pulls: 2-2-2

 

Strength:

Every 2 minutes for 5 sets:

Dead stop front squat, 5-3-1-1-1

Followed by 10 minute EMOM:

Dead stop front squat x 1 rep @ 90% of todays top weight

 

Conditioning:

20 minute AMRAP:

3 legless rope climb (sub 30 pull-ups)

6 push jerks (225/155)

12 deadlifts (225/155)

24 sit-ups

48 wall ball shots (20/14)

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