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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

 

 


Friday, November 2, 2012

Strength
1) Back squat (2 second pause in bottom) 6-6-6-6
2) Box jumps (max height) 3-3-3-2-2-1-1-1
Conditioning
Partner up. When you work, partner rests and vice versa. Count for your partner. Coach runs clock.
3 rounds of:
1:00 max effort jumping squats (45#) DEMO VID
1:00 max effort push ups
1:00 max effort kipping pullups
1:00 max effort v-ups