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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



Wednesday, March 15, 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! 


Save the date- Post Open Gym outing! Details TBA



Javorek Complex



Every 90 seconds for 9 minutes (6 sets):

Muscle snatch x 1 rep, build to a heavy top set

Every 90 seconds for 12 minutes (8 sets):

Hang snatch, 75%/1/2 sets, 80%/1/2, 80%/1/2, 90%/1/2

*2-3 second pause in receiving position



16 minute EMOM:

Min 1: 15 KBS (53/35)

Min 2: 15 box jumps

Min 3: 15 push press (95/65)

Min 4: 15 calorie row

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