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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, October 17, 2017 

Congrats to Kev on winning the Xendurance Extreme Endurance challenge, and a big thanks to Mike for the awesome prizes.  
Warm Up:
For 10 minutes
Empty bar muscle snatch x 10
Dead bug x 0:30
Reverse shrugs on dip bars x 10
Spider-Man crawls with elbow drop x 10
  
Strength:
Every 2:00 x 5 sets
Power Snatch 3-3-3-3-3
 Conditioning:
3 rounds for time
15 wall-ball shots (20/14#)
15 sumo deadlift high pulls (75/55#)
15 box jumps (20")
15 push press (
75/55#)
15 cal row 
rest 1 min