Fifth Anniversary GREEN BEER and BURPEES
Order shirts and bar tix here:
WHEN: Saturday March 15, 2014
Time: 10:30 AM meet up.
At lululemon athletica
21 W Jefferson Ave, Naperville, IL 60540
Workout to start at 11:15AM.
After Party: 12:30
6 W Jefferson Ave, Naperville, IL 60540
WHO: OPEN TO ANYONE.
Whether you are an avid CrossFitter or haven’t been doing anything physical…we will try and make sure that you are challenged to your fitness level. The workout will be scalable to ANY fitness level and monitored by CrossFit of Naperville trainers.
The workout (WOD) will be performed at different locations throughout theDowntown Naperville area.
The workout (WOD) starts at 11:15AM (Rain or Shine)
Trainers will guide you to each location, where they will take you through mini workouts at each location.
You will be instructed on what to do and how to do it by experienced trainers. (There WILL be Burpees!!!!)
Rizzo’s will be a private party with 3 hours of open bar, call liquors. Rizzo’s does not officially open until after our party.
Food Specials will be provided at Rizzo’s.
(Meet with friends, family and all the gang!)
COST: $50 for shirt and 3 hours of open bar.
PRE-SALE ONLY!!!!! Shirts will be available for pick up at registration.
Shirts alone: $25
PRE-SALE ONLY!!!!! Shipping available. (If shipped, will not guarantee arrival before St. Pat’s.)
If you show up on the day of the event.
COST: $40 for bar only…NO SHIRT!
We want to make certain that we have enough trainers and are prepared for the number of people that will be doing the workout, so we want a heat count! COMMENT BELOW!!!!!
This will be a good time… Just ask anyone that actually remembers any of the last four years of GREEN BEER and BURPEES.
Do not DRINK and DRIVE!!!!!!
Set up a designated driver or use one of the many cabs throughout Downtown Naperville.
Sponsored by: CrossFit of Naperville, Optimum Nutrition, lululemon athletica, and Rizzo’s
Pictures from past years!!!
2012: (This year we did workout in the parade.)
CrossFit of Naperville Member Referral Program
(For a limited time)
We here at CrossFit of Naperville see your referrals as the greatest compliment we can receive from our members. It is the ultimate indication that you are not only enjoying your fitness experience here. But it also shows us that you will trust us with the fitness and well-being of people you know and love. To show you our appreciation for this, we will do our best to uphold your trust. Giving them the best experience we can. For a limited time, we would also like to offer you a special monetary offer:
If a member joins their first month based on your referral:
We will discount one month of your membership by 25%
Additionally, we will discount the first month of their membership by 25%
(There is no limit to the member’s. (Within a month.) If you refer two – receive 50%, three – receive 75%, four – receive FREE, Five – Receive FREE and 25% off the next month.)
If your referral commits to 12 Months:
We will take $10 off of yours and your referral’s account for 12 months.
(There is no limit to the number of referrals.)
Note: This offer is valid for current CrossFit of Naperville members in good standings. These offers are based on referrals to the standard CrossFit program. This does not include Corporate, Team, Naperville Strength and Conditioning, or other specialty programs.
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:
7 Rounds for Time of:
3 Push Jerks
6 Ring Rows
9 Box Jumps
15 Minute AMRAP of:
3 Back Squats
10 Minute AMRAP of:
5 Ring Rows
Max Reps Chin ups
Power Cleans (185/120)
7 Rounds for time of:
9 Broad Jumps
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:
Late to the game, but there is still time to get in.
For more information and to get signed up, go to the website here.
Be thankful for everything that you have…And remember those that have lost on this day.
9/11 will never be forgotten
5 Minutes of Double Under Skill Work
250 Meter Row
15 Left Arm Dumbbell/Kettlebell Snatches
15 Right Arm Dumbbell/Kettlebell Snatches
500 Meter Row
10 Left Arm Dumbbell/Kettlebell Snatches
10 Right Arm Dumbbell/Kettlebell Snatches
750 Meter Row
5 Left Arm Dumbbell/Kettlebell Snatches
5 Right Arm Dumbbell/Kettlebell Snatches
5 Rounds for Time of:
12 Box Jump Overs
20 Double Unders
Picture found on the CrossFit Football Site: CrossFitFootball.com
Pick a Sqaut
Supine Ring Row
15 Minute AMRAP of:
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.
5 to 10 minute of Clean and Jerk Technique work
It is encouraged to go a little heavy.
(The way to maintain good form at heavy weight is to train at heavy weight.)
Death by Clean and Jerks
Minute 1: do one Clean and Jerk
Minute 2: do two Clean and Jerks
Continue adding reps until you can not get all the required reps in during that minute.
Weight is heavy: or 75 to 80% of your one rep.