Evening Classes.  January 23rd (3 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/

The current Elements Class being watched by the last Elements Class.

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.

New members, Darren, Becky and Rae talk with Jim while warming up for their workout.

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
10 Kettlebell Swings 55 lbs

Post total rounds.

Even Marilyn Monroe knew that lifting weights

was good for women!!!!

“DT”

Ashley works her handstand holds while Ben times her.

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.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

We will be opening the gym for the total at 9:00am, and be going through noon.  Let us know what time you can make it.

After the total we’ll have some frosty beverages and some food to “refuel” on before we jump into our “Paleo Challenge” later this month.

After that, stick around as we will be watching Every Second Counts, which is a documentary on the 2008 CrossFit Games.  We’ve shown this a couple of times and it’s a great watch and is actually really motivating.  It really highlights CrossFit as a sport, and shows some phenomenal athletes in action.  Below is a trailer from the movie.

WARNING: THE TRAILER AND THE MOVIE CONTAIN VULGAR LANGUAGE

We’d like all of our members to get their Total in on Saturday.  If you know you cannot make it Saturday, try to reschedule for either Friday, or Monday if possible. 

Keep us posted.

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

10 each leg Dumbbell Box Step-ups (alternating legs)

10 Dumbbell Push Presses

10 Push-ups (Using the Dumbbell’s to go below parallel.)

Jenni Orr, First Place, 2009 CrossFit Games Dirty South Qualifier

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.

Box Jumps

Kettlebell Swings

Slamball