Wednesday…Row / Kettlebell Swings / Knee to Elbows / Push-ups
1000 meter Row then… 21-15-9 Kettlebell Swings Knees to Elbows Push-ups
Tuesday…”ROY”
“Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed [...]
Friday…”Nancy”
Today the CrossFit Games started with the Affiliate Cup and the Masters divisions. Tonight will be the beginning of the Individual Men’s and Women’s competitions. As of now they have not announced the first Individual events, but they have already finished the first Master’s Event. So we will be following the Master’s event by doing [...]
Viewing of the CrossFit Games
Please comment if you are interested in attending!!! This weekend the Crossfit Games will be at the Home Depot Center in California. This year CrossFit is going to have a live feed of the CrossFit Games. We plan on opening the gym up to view the CrossFit Games here at the gym. We will project [...]
This Saturday we will have our workout “In the PARK”
No gym hours on Saturday…Park workout only. We will have a workout in the Park for anyone interested. This Saturday the GYM will be closed and we will be doing a workout in the park. Meet at the bottom of Rotary Hill downtown Naperville. Close to the Caralon…Bell Tower between 10:00 and 10:30 AM. Bring [...]
Grass Fed Beef – Another big delivery!
Katie is ready to deliver. She’ll be here this Wednesday, June 23rd, with our orders. Did you foget to order?? Bring your check book, she usually brings extra just in case! Q7 is always ready for our orders! Let me know if you need some BEEF!!
Warrior Dash this weekend, Gym is CLOSED Saturday! (NEED TICKETS?)
Click on this picture for more information!!! I think there are a few extra tickets rolling around. If you are interested in going to the Warrior Dash this weekend, POST HERE. Those people that have the tickets will let you know if they can help you out.
Thursday…Jupe’s B-Day WOD
Normally I don’t let people set their own B-Day workout. But last weekend I was at the bar with a few people, Jupe included. Jupe came up to me and suggested a workout that was so terrible and wrong, that I am allowing him to set his B-Day workout. I give you all, for Jupe’s [...]
Wednesday…Push-ups/Sit-ups / Run/Squat
3 rounds of Max Push-ups in 1 minute Max Sit-ups in 1 minute Rest 1 minute then… 4 rounds of: 400 meter Run 50 Squats
Tuesday…Press/Chin-ups / Wall-Ball/Ring Dips
Press 3-3-3-3-3 3 rounds Max Rep Chin-ups then… 20-15-10 Wall-Ball Ring Dips
