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 [...]
CrossFit of Naperville’s Paleo Challenge – Congrats to Rosanne and Mike S.!
UPDATE 03/26/2010 Congratulations to Rosanne Heubener and Mike Smith our Paleo Challenge Winners! CrossFit of Naperville’s Paleo Challenge Start date: January 23rd End date: March 13th 10:00 – Meet at CrossFit of Naperville 10:15 – Viewing of the Movie “Fat Head”. 12:00 – Dr. Bill Buchar will talk to us about nutrition and the Paleo [...]
Movement for Macey – THANK YOU TO ALL WHO HELPED!
UPDATE 04/05/2010 We have a ton of great pictures from the event, you can find them by following the links below: http://picasaweb.google.com/crossfitnaperville/10_4_3_Movement_for_Macey# http://picasaweb.google.com/crossfitnaperville/10_4_3_Movement_forMacey_M# We want to thank all those who participated in the event across the country, an early talley indicates we were able to raise over $4,000! Special thanks to Macey and her family [...]
Tuesday… Double Unders / Run / Over Head Squat
Skills 100 Double Unders for time then… “Nancy” 5 Rounds 400m Run 15 Over Head Squat Post times to beyondthewhiteboard.com
Monday – Box Squats, Pull Ups
Skills/Strength Weighted Box Squats 5-5-5 Weight on box squat should be about 25% of your one rep max back squat. Then… With a continuously running clock do one rep ”chin over bar” the first minute, two reps “chin over bar” the second minute, three three reps “chin over bar” the third minute… continuing as long as you are able. [...]
Wednesday… Pull ups, push press, ring dips, broad jumps
100 Pull ups for time If you can’t do pullups, this is your chance to spend time working on them. Get 100 swings in, 100 attempts in… either way hammer your pull ups… NO BOX ALLOWED (unless you’re using it to grab the bar!) Then… AMRAP in 10 Minutes 10 Push Press 10 Ring Dips [...]
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 [...]
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 [...]
