CrossFit of Naperville

Friday…Snatch / Overhead Walking Lunges

Neil — Fri, 27 Jan 2012 03:08:42 +0000

As many rounds as possible in 8 mins of:
5 Dumbbell Snatch (one arm – L)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm L) 35 lbs
5 Kettlebell Snatch (one arm – R)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm R)

Post total rounds.

Elements Class: Evening Class will begin Monday February 6th (2 Spots Left). Morning Class will be scheduled on demand..

Neil — Fri, 27 Jan 2012 01:33:43 +0000

Evening Classes. February 6th (2 Spots Left.)

Sessions are Monday, Wednesday, and Friday for two weeks. (Typically from 6:00 to 7:00PM) After Elements Classes, you will have two weeks of gym time included FREE.

Morning Classes. (Please call or Email if you are interested in morning session.)
Sessions are Monday Wednesday and Thursday for two weeks. (Typically from 8:30 to 9:30AM) After Elements Classes, you will have two weeks of gym time included FREE.

Please contact me if you are interested in a morning Elements Class:

If you need to reschedule a session, our trainers are flexible, and should be able to accommodate your schedule (Reschedule may result in extra fees). Contact us for more info.

Follow the link to sign up ASAP to reserve your spot. Spot is not reserved until payment is received.

http://crossfitnaperville.com/get-started/elements-class/

Thursday…Clean / Jerk

Neil — Thu, 26 Jan 2012 03:37:08 +0000

1 clean and jerk the 1st min, 2 clean and jerks the 2nd min, 3 clean n jerks the 3rd min… Continue on until you can no longer complete all reps within the minute.

Post total rounds and reps.

Wednesday…Ring Dips / Step Ups / Sit-ups

Neil — Wed, 25 Jan 2012 11:30:19 +0000

As many rounds as possible in 10 minutes of:

10 Ring Dips

15 Weighted Step-ups (65/45), (24/20)

20 Sit-up

Post total rounds.

Tuesday…Box Jumps / Bottom to Bottom Air Squats

Neil — Tue, 24 Jan 2012 23:48:04 +0000

Tabata Box Jumps

Tabata Bottom to Bottom Air Squats

8 Rounds of each, No rest in between.

Monday…Ring Rows / Ball Slams / Double Unders

Neil — Mon, 23 Jan 2012 13:15:34 +0000

As many rounds as possible in 10 mins of:

5 Ring Rows

10 Ball Slams

25 Double Unders

Post total rounds.

Friday…Back Squat / Deadlift / Bench Press

Neil — Fri, 20 Jan 2012 07:24:07 +0000

Find your best back squat at 5, 3, and 1 reps
Find your best deadlift at 5, 3, and 1 reps
Find your best bench-press at 5, 3, and 1 reps

You will probably not be able to get in all of these lifts. If you can not. Try and get ones that you do not have.

Garage Games–Naperville Games: Battle in the Burbs (Exercises Released)

Neil — Fri, 20 Jan 2012 03:32:17 +0000

http://www.thegaragegames.com/events/naperville-games/

CrossFit of Naperville brings you
The Naperville Games: Battle in the Burbs!!!!!

We are planning a fun filled day of competition.

We have made this one accessible all levels of fitness, so do not hesitate to sign up and join the FUN.

If you think you are “City Tough” or “Farmer Strong”…The Battle in the Burbs is where you can see where you match up.

This event is set to test your overall fitness and work capacity. We have fun WOD’s that will test your overall fitness.

Divisions
RX –(Butt Kickers) for those that can typically do movements and weights as listed

Scaled – (Mini-Butt Kickers) for those that typically scale workouts or have issue with skills and weights

Beginner – (Soon to be-Butt Kickers) for those that are new to CrossFit or Functional Fitness Programs.

The divisions will give you the ability to compete and have fun no matter your current Fitness level. (All levels earn points towards the Garage Games Series)

DO YOU HAVE WHAT IT TAKES TO GO AGAINST THE AREA’S BEST?

Here are the exercises that we will use for the Garage Games:

Bear Complex

Broad Jump

Burpees

Ground to Overhead

Row

Sled

Step Ups

Tire Pulls

Wall Balls

Exercises to be spread between three workouts done throughout the day.

February 11th, 2012 – One Day Event.

August 11th and 12th – Two Day Event.

CrossFit Football’s Occupy Strength Competition

Neil — Fri, 20 Jan 2012 00:58:35 +0000

Here is another opportunity to play and compete with others within the CrossFit world.

(Luke should be there.) So lets get our workout on!!!

Event Information

CrossFit Football will be touring the the USA in 2012 and putting on a CrossFit Football Total competition. The competition will consist of three events.

Event # 1 – CrossFit Football Total

The first event will be the CrossFit Football Total which consists of testing the one rep max of power athletes in the four primary lifts of the CrossFit Football Program:

Power Clean
Squat
Bench
Deadlift

Each power athlete will have 3 attempts to achieve a single max effort for each lift. The Total must be done in the order listed above. The sum of all three lifts will be your score for the CrossFit Football Total. All lifts will be preformed raw. Only shoes, wraps and belts will be allowed. Participation in this event is mandatory.

Event #2 – MetCon Challenge

The second event will be a MetCon event to be unveiled at the competition. Power athletes can anticipate the workout to be full body, the time domain to be under 15 minutes, and the conditioining will be multi directional and include some violent hip extension; as is tradition in CrossFit Football Conditioning. Participation in this event is mandatory.

Event #3 – 225 Bench Press Open

The third and final event will be the 225 bench press test. We will test the athletes max reps on bench press at 225 lbs. There is no scaling and only one atempt; go for broke. Participation in this event is voluntary.

Weight Classes

Athletes will be broken out in the the following six classes:

High School – Open weight class
Female – Light Weight – Up to 70kg/154lbs
Female – Heavy Weight – 70kg/154lbs +
Male – Light Weight – Up to 85kg/187lbs
Male – Middle Weight – 85kg/187lbs – 100kg/220lbs
Male – Heavy Weight – 100kg/220lbs +

Schedule

Once registartion closes, final schedule will be posted.

8:00am – Weigh ins
9:00am – Mandatory Rules Briefing
9:30am – CrossFit Football Total
1:30pm – Break for lunch
3:00pm – WOD
6:00pm – 225 Bench Test – Voluntary – Open

Thursday…Wallball / Pull-ups / Ring Dips / Ring Rows

Neil — Fri, 20 Jan 2012 00:18:54 +0000

2 minute AMRAP of Wall-balls

Immediately do as many strict pull-ups(as mentioned above) as possible in 2 minutes

*Rest 2 minutes
2 minute AMRAP of Wall-balls

Immediately do as many ring-dips as possible in 2 minutes

*Rest 2 minutes
2 minute AMRAP of Wall-balls

Immediately do as many ring rows as possible in 2 minutes