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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

 

 


Wednesday, April 24, 2013

Announcements:

1) Noon classes this week: Tues & Weds (no Thursday this week)

2) New Meat and Potatoes class begins tonight at 6pm. Class will meet for the next four weeks MWF at this time. If you know someone who's interested in jumping on board, contact Court ASAP.

3) We will be hosting a CrossFit Kettlebell Trainer Course June 8-9th. If you are interested in becoming Kettlebell certified, you can register today! Space is limited.


Body Maintenance/Recovery:

If you dig the mobility posts you may want to look into picking up a copy of KStar's new book! Check out Forrest Griffen's book review:

Strength:

Deadlift- up to max triple

then 85% for 3 sets of max reps

Take out your cell phone calculators and calculate the actual percentages. We will be following a strength cycle for the next 3 weeks that will include specific percentages based on your first weeks 1 RMs. It's important that you journal these workouts so you are able to look back at what you did!!! Journals are available for $1 and there are about 50 stocked in the black book shelf.

Conditioning:

4 Rounds of

15 Wallballs

Run 400 meters

Rest 1 minute, post total time

After Party:

Sit-ups - 100 reps