CrossFit of Naperville http://crossfitnaperville.com Forging Elite Fitness Wed, 22 May 2013 17:32:50 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Memorial Day Hours http://crossfitnaperville.com/2013/05/22/memorial-day-hours/ http://crossfitnaperville.com/2013/05/22/memorial-day-hours/#comments Wed, 22 May 2013 17:30:44 +0000 Neil http://crossfitnaperville.com/?p=5843 Memorial_Day

This Memorial Day we will be open from 10AM to 11AM for one workout.

This way people can spend the rest of the day with their Friends and Families!!!!!

]]> http://crossfitnaperville.com/2013/05/22/memorial-day-hours/feed/ 0 Tuesday…Pull-ups / Kettlebell Swings / Box Jump Overs / Burpees http://crossfitnaperville.com/2013/05/21/tuesday-pull-ups-kettlebell-swings-box-jump-overs-burpees/ http://crossfitnaperville.com/2013/05/21/tuesday-pull-ups-kettlebell-swings-box-jump-overs-burpees/#comments Tue, 21 May 2013 20:29:25 +0000 Neil http://crossfitnaperville.com/?p=5834 DSCN4119One year ago Bruno and Amy started CrossFit here at CrossFit of Naperville.  One year later, we will be losing Amy.  She is moving overseas.

We have a banner here at the gym that we would like everyone to sign.

3 rounds of Max Rep Pull-ups

then…

10 Minute AMRAP of:

12 Kettlebell Swings

6 Box Jump Overs

3 Burpees

]]> http://crossfitnaperville.com/2013/05/21/tuesday-pull-ups-kettlebell-swings-box-jump-overs-burpees/feed/ 0 Monday…Squat / Double Unders / Power Cleans http://crossfitnaperville.com/2013/05/20/monday-squat-double-unders-power-cleans/ http://crossfitnaperville.com/2013/05/20/monday-squat-double-unders-power-cleans/#comments Mon, 20 May 2013 16:10:30 +0000 Neil http://crossfitnaperville.com/?p=5828 Tough Mudder 2013

Tough Mudder Team 2013

Squat

3X5

then…

6 Rounds for Reps of:

1 Minute of Double Unders

1 Minute to complete 3 Heavy Power Cleans

]]> http://crossfitnaperville.com/2013/05/20/monday-squat-double-unders-power-cleans/feed/ 0 Friday… Row / Box jump / Wall ball http://crossfitnaperville.com/2013/05/20/friday-row-box-jump-wall-ball/ http://crossfitnaperville.com/2013/05/20/friday-row-box-jump-wall-ball/#comments Mon, 20 May 2013 16:03:20 +0000 Neil http://crossfitnaperville.com/?p=5817 2000 m row

then…

3 rounds of

20 box jumps

10 wall balls

]]> http://crossfitnaperville.com/2013/05/20/friday-row-box-jump-wall-ball/feed/ 0 Thursday… Press / Deadlifts / HSPU http://crossfitnaperville.com/2013/05/20/thursday-press-deadlifts-hspu/ http://crossfitnaperville.com/2013/05/20/thursday-press-deadlifts-hspu/#comments Mon, 20 May 2013 16:03:08 +0000 Neil http://crossfitnaperville.com/?p=5811 Press

3×3

then…

“Diane”

21-15-9

Deadlifts

Handstand push ups

]]> http://crossfitnaperville.com/2013/05/20/thursday-press-deadlifts-hspu/feed/ 0 Wednesday… Squat / Farmers carry / Burpee box jumps / Pull ups http://crossfitnaperville.com/2013/05/20/wednesday-squat-farmers-carry-burpee-box-jumps-pull-ups/ http://crossfitnaperville.com/2013/05/20/wednesday-squat-farmers-carry-burpee-box-jumps-pull-ups/#comments Mon, 20 May 2013 16:02:46 +0000 Neil http://crossfitnaperville.com/?p=5813 Pick a squat

5×3

then…

Farmers carry (to the curb and back)

28 burpee box jumps

farmers carry

3 pull ups (strict)

]]> http://crossfitnaperville.com/2013/05/20/wednesday-squat-farmers-carry-burpee-box-jumps-pull-ups/feed/ 0 Tuesday… Push jerk / Double under / Deadlift / Sandbag run / Row http://crossfitnaperville.com/2013/05/20/tuesday-push-jerk-double-under-deadlift-sandbag-run-row/ http://crossfitnaperville.com/2013/05/20/tuesday-push-jerk-double-under-deadlift-sandbag-run-row/#comments Mon, 20 May 2013 16:02:26 +0000 Neil http://crossfitnaperville.com/?p=5809 Push jerk

3×5

then…

100 double unders

3 rounds of

10 deadlifts

1 sandbag run

finish with a 500 m row

]]> http://crossfitnaperville.com/2013/05/20/tuesday-push-jerk-double-under-deadlift-sandbag-run-row/feed/ 0 Monday… Back squat / Row / Air squat / Hang power clean http://crossfitnaperville.com/2013/05/20/monday-back-squat-row-air-squat-hang-power-clean/ http://crossfitnaperville.com/2013/05/20/monday-back-squat-row-air-squat-hang-power-clean/#comments Mon, 20 May 2013 16:01:49 +0000 Neil http://crossfitnaperville.com/?p=5807 Squat

3×5

1 round for time of

2000 m row

50 air squats

30 hang power cleans

or…

2 rounds of

1000 m row

25 air squats

15 hang power cleans

]]> http://crossfitnaperville.com/2013/05/20/monday-back-squat-row-air-squat-hang-power-clean/feed/ 0 Monday…Overhead Squat / Burpee Pull-up http://crossfitnaperville.com/2013/04/22/monday-overhead-squat-burpee-pull-up/ http://crossfitnaperville.com/2013/04/22/monday-overhead-squat-burpee-pull-up/#comments Mon, 22 Apr 2013 21:01:54 +0000 Neil http://crossfitnaperville.com/?p=5794 Mason Cert 1

Mason was certified as a Level 1 CrossFit trainer a couple of weeks ago.

15, 12, 9 reps of:

Overhead Squats

Burpee Pull-ups

]]> http://crossfitnaperville.com/2013/04/22/monday-overhead-squat-burpee-pull-up/feed/ 0 Tuesday… SNOW DAY… For those up for it, Bring your boots and snow gear. Otherwise we will have indoor work. http://crossfitnaperville.com/2013/03/05/tuesday-snow-day-for-those-up-for-it-bring-your-boots-and-snow-gear-otherwise-we-will-have-indoor-work/ http://crossfitnaperville.com/2013/03/05/tuesday-snow-day-for-those-up-for-it-bring-your-boots-and-snow-gear-otherwise-we-will-have-indoor-work/#comments Tue, 05 Mar 2013 17:57:35 +0000 Neil http://crossfitnaperville.com/?p=5768 stormWe will be open, But we may close early…. Feel free to call 630-452-5148  Neil

Helen in the snow!

Or

Helen Wet

Or

One of the Paleo WODs

]]> http://crossfitnaperville.com/2013/03/05/tuesday-snow-day-for-those-up-for-it-bring-your-boots-and-snow-gear-otherwise-we-will-have-indoor-work/feed/ 0