Elements Class: Next session will be posted soon.
Sessions are Monday, Wednesday, and Friday from 8:00pm to 9:00pm. 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 [...]
Monday 10 rounds of “Cindy”
Skills/Strength Max Effort 500m Row Main WOD Cindy – 10 rounds Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap) 1 round is: 5 Pull-ups 10 Push-ups 15 Air Squats Post total time.
Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings
Skills/Strength Lunges, Rests – 0 Posts – Gym Results 3 rounds of: Alternating Lunges for 1 minute. Rest one minute. Post number of repetitions per round. Main WOD Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results As many rounds as possible in 12 minutes of: 3 Squat Cleans 135 lbs 7 Pull-ups [...]
Thursday…”DT”
Even Marilyn Monroe knew that lifting weights was good for women!!!! “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF [...]
Wednesday…Knee-to-Elbows / Air Squat
As many rounds as possible in 15 minutes of: 15 Knees-to-elbows 30 Air Squats Post total rounds. I want to thank John for helping on the installation of the new clock/timer. You can see his handywork at the gym.
Saturday WOD… CrossFit Total
Let’s start the new year off STRONG! This Saturday we’ll be rolling out the CrossFit Total as the WOD. To make a long story short, one’s CrossFit Total is the weight of their one rep max back squat + the weight of their one rep max (shoulder) press + the weight of their one rep [...]
Tuesday…Elizabeth
Right after Ashley got her first Kipping Pull-up, she gets two more. She has a great full swing. from CrossFit of Naperville on Vimeo. Squat 5-5-5 then… “Elizabeth” 21-15-9 Clean Ring Dips
Monday WOD
As Many Rounds As Possible in 10 minutes of: 10 each leg Dumbbell Box Step-ups (alternating legs) 10 Dumbbell Push Presses 10 Push-ups (Using the Dumbbell’s to go below parallel.)
Form Follows Function
The goal of CrossFit is producing work capacity-but you’d have to be blind not to see that it also produces exquisite physiques. (Russel Berger) See the article.
Wednesday WOD
21-15-9 Box Jumps Kettlebell Swings Slamball
