Tuesday…Power Snatch, Step-ups, Farmers Walk

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5 Rounds of:

1 Minute of Max Power Snatches

1 Minute Rest

then…

5 Rounds of:

12 Weighted Step-ups

Farmers Walk Across the Floor and Back

Monday…Back Squat, Power Clean, Lunge-Lateral Jump, Burpee

Back Squat

Work up to a heavy 3 Rep

Then…

12 Minute AMRAP of:

5 Power Cleans

10 Lunge-Lateral Jump Over the Bar

15 Burpees

Power Athlete Team Series is back and BIGGER than EVER!!! (Saturday: September 13th)

Pats one day socal

PATS 2014 – The Battle – Team Competition

Get signed up here:  http://powerathletehq.com/pats-2014/

Power Athlete Team Series: 2014

It’s time the term ATHLETE was earned. Power Athlete Team Series invites competitors to battle and claim the title – WORLD’S MOST POWERFUL ATHLETES.

The Power Athlete Team Series has evolved and improved over the years but still captures the familiar “hard, heavy, fast” philosophy. 2014 does not disappoint with a gritty team event wherein each competitor will be tested both individually and collectively in strength, power, and athleticism. True to it’s name, this series is intended to push the boundaries of what we deem “athletic” knowing full well that fitness is merely one biomarker of true athleticism.

The first phase of the competition will consist of a regional event, PATS 2014: The Battle. This full day hazing will take place in five cities simultaneously. The Top ranking team of PATS 2014: The Battle will join us four weeks later for PATS 2014: The War.

Chicago will be hosted at CrossFit of Naperville in the Chicago suburbs!!!

Held at the epic CrossFit Balboa in SoCal over Columbus Day weekend, the Top team from each of the five cities will compete against not only each other but an open division pulling from the Southwest US area to ultimately determine the WORLD’S MOST POWERFUL ATHLETES.

In sport, training is not enough to guarantee a win. Victory is in your team’s ability to Turn It On when it matters most.

Assemble the Troops

2 Men & 2 Women

PATS 2014: The Battle

Saturday: 13 September 2014

Baltimore
Chicago – CrossFit Of Naperville
NorCal
Oklahoma
Seattle

Preparation:

-CrossFit Football Total (Power Clean, Squat, Bench Press, & Deadlift)

-Remaining Workouts TBA

PATS 2014: The War

11 October 2014

SoCal – CrossFit Balboa

Preparation:

-CrossFit Football Total (Power Clean, Squat, Bench Press, & Deadlift)

-Remaining Workouts TBA

Here are the reasons why you have not started CrossFit (Or any other fitness program):

free intro_1

Contact us at:

info@CrossFitNaperville.com

630-4525148

Nothing I have done has ever worked for me:

I am too OUT OF SHAPE for that:

I am too OLD for that:

I am too BIG for that:

I’m a woman, don’t want to LOOK LIKE A MAN:

I don’t think it’s for a PERSON LIKE ME:

We just want you to be YOU…We can help you BECOME BEAUTIFUL:

Next Elements Class will be starting January 6th:

http://crossfitnaperville.com/2013/12/19/elements-class/

CF_Naperville_small_2

 

 

Naperville Strength and Conditioning Classes Starting January 12th for Jr. High and High School Athletes

NSAC BlackStarting January 12th, 2015

Naperville Strength & Conditioning Class for Athletes.

Classes Meet Monday/Wednesday/Friday 4:30 to 5:30PM for 12 weeks.

Calling all Athletes looking for that competitive edge on the field or court. Whether it be Football, Basketball, Baseball/Softball, Soccer, Rugby or Lacrosse. We can help you achieve those goals this off-season or in-season. We are starting a 12 week strength and conditioning class aimed at ANY athlete. We can help you become  BIGGER-FASTER-STRONGER!

Classes are designed for Jr. High to High School ages.  (If you are interested in other age groups, please feel free to Email us at CrossFitNaperville@gmail.com)

Cost: $25 per session.

You can follow the link below to pay for 2 week, 4 weeks or the entire 12 weeks.
(Paying for 2 week or 4 weeks will save your space. Arrangements will need to be made on site to pay the balance.  Payments can be weekly or monthly.)


March 10th start – Athlete’s Classes



We use organic functional movements performed at high intensity to simulate the demands placed on an athletes.  We replicate the stresses and situations a player will face as an athlete. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

Our program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every athlete needs to be strong in mind, heart and body. They needs to be fast and explosive. He/she needs to be able to perform when tired and exhausted. This applies to professional athletes the same as it applies to younger athletes.

Naperville Strength and Conditioning will meet the needs, for all players.

Friday…Overhead Squat / Push Jerk / Ring Row / Box Jump

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Overhead Squat

5-5-5

then…

7 Rounds for Time of:

3 Push Jerks

6 Ring Rows

9 Box Jumps

Thursday…Bench Press / Squat / Pull-up / Push-up

DSCN4625Bench Press

5-5-5

then…

“The Mooch”

15 Minute AMRAP of:

3 Back Squats

6 Pull-ups

9 Push-ups

 

Wednesday…Row / Ring Row / Push-up / Sit up / Lunge

DSCN4540Row 1000 meters for Time

then…

10 Minute AMRAP of:

5 Ring Rows

8 Push-ups

10 Sit-ups

12 Lunges

Tuesday… Chin ups / Power Clean / Ring Dip

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3 Rounds

Max Reps Chin ups

then…

“Lizzie”

12-9-6-3

Power Cleans (185/120)

Ring Dips

 

Monday…Press / Squat / Broad Jump

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Strict Press

5-5-5

then…

7 Rounds for time of:

6 Squats

9 Broad Jumps

HalloWOD 2013 – October 25th

DSCN7627DSCN0729halloween 2010

Alright folks, it’s time to put on your thinking cap, or wig, or make up, or whatever you need to in order to get on your costume!

In the spirit of Halloween, we are planning a “Costume Workout” on Friday, October 25th.  We’ll program a costume workout.  Scaling will be provided for beginners and to help you work around any costume you may be wearing.

We will have a Paleo Potluck afterwards.  And BEER Friday will be in full affect!  Post to comments if you plan on bringing food to the Halloween Potlock afterwards.

This is open to ANYONE.  Friends and family are included.  You do not have to be dressed, but it will be more fun if you are.  We will make it inclusive to anyone and try and keep it fun for everyone.

So Friday October 25th, come dressed and ready for a workout and some fun with the CFNA Crew.

Costume workout to go off around 6:30PM!!!!

Here are some pictures from our past event.

This is a good time to bring the family or some friends.

After, we can enjoy some food and some drink.  From there people can head home or straight to the bars.

So it’s time to costume up for a workout!!!!!!  Bring a dish to pass and any drinks you would like to share.  Paleo is appreciated for those challenging…But not necessary!!!!!

Here are links to past years pictures:

https://picasaweb.google.com/113547766112495420632/12_10_26_HalloWOD

https://picasaweb.google.com/113547766112495420632/11_10_28_Halloween_WOD

https://picasaweb.google.com/113547766112495420632/10_10_29_Halloween_WOD

 

pumpkin

Lurong Living Paleo Challenge

Late to the game, but there is still time to get in.

https://www.lurongliving.com/challenge2013/login?message=1002

logo-white-trim

For more information and to get signed up, go to the website here.

Tuesday…Push Press / Deadlift / Box Jump Over / Double Under

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Push Press

3X5

then…

5 Rounds for Time of:

5 Deadlifts

12 Box Jump Overs

20 Double Unders

Monday…Squat / Push Press / Ring Row / Burpee

CrossFit-Football-Power-Athlete-Team-Series-IllinoisNeil is pictured here judging at the CrossFit Football’s Power Athlete Team Series

Picture found on the CrossFit Football Site:  CrossFitFootball.com

http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=52338

Pick a Sqaut

3X5

then…

21-15-9

Push Press

Supine Ring Row

Burpee

Members made the CrossFit Football Site – Saturday…Push up / Bottom-to-Bottom Squats / Tire Drag

Fullscreen capture 972013 122913 PM_1Kip, Alex, Tom and Chuck made thee mainsite of CrossFit Football

CrossFitFootball.com

http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=52320

Partner Workout

15 Minute AMRAP of:

40 Push-ups

50 Bottom-to-Bottom Air Squats

4 Tire Drags

One person works / One Person Rests

Split the work between partners

Push-ups:  Resting Partner rests in the plank position

Bottom-to-Bottom Squats: Resting partner rests in the squat position

Squat starts in the bottom position, raise up to upright position , immediately dropping back down to the bottom of the squat.

This IS different from a normal air squat.

If any partner can not hold the plank or the squat position… both partners must stop doing work.

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