Find Us


5820 N. Northwest Hwy
Chicago, IL 60631 
       

  Instagram

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, February 16, 2018 

-------------------------------
Register for the Crossfit open today. We will divide our members into coach lead teams and program the workouts into our Fridays. The open is the best time of year. Copy and paste the link below to get registered today! 
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games
--------------------------------
The 2018 CrossFit Open is coming! Are you ready? Over the next six weeks, we will be offering an Open Prep Course. This is for anyone who is needing to work on gymnastic skill work, barbell cycling, rowing, and much more. This course will train Saturdays from 9-10am and cost $99 for the 6 weeks (or $20 for single class pass). Check out the schedule below!
Jan 13 - Gymnastic Skills
Jan 20 - Barbell Cycling
Jan 27 - Toes to Bar & DBU’s
Feb 3 - Rowing 
Feb 10 - Gymnastic Skills 
Feb 17 - Breathing & Pacing Strategies - How to Perform When It Counts!
-------------------------------
Warm up: 
Skip rope 2:00
3 Rounds
Box jumps x 6
Ring Ys x 10
Pause Goblet squat x 6 (2 second pause)
Side plank 0:30/0:30
Strength:
Every 2:30
Snatch 5-3-1-1-1
Conditioning:
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
*women's weight 65#