Samson

Monday 12Arp10

This is your last chance to give us some feedback on how each space is working for you and to let us know what class times work best for your schedule.
http://www.surveymonkey.com/s/LocationHours


Bryce warming up a big crew before the team workout Saturday.

Regular - Clean (must pass through full squat) 3-2-2-1-1
Advanced - Clean (must pass through full squat) 3-2-2-1-1

Then, as many rounds as possible in 10 minutes of:
5 Pull ups
7 Push ups
9 Squats

Post skill: 3x5 GH Raises

Post loads and rounds completed to comments.

Class check and community

Saturday 10Apr10

Please make sure you fill out this survey as our hours will most likely change depending on the responses!!!

Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.

http://www.surveymonkey.com/s/LocationHours

This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. 8AM, 9AM, and 10AM classes will be held as normal. Event will start at 12pm noon and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.


Getting at some wall balls at the West Loop.

Regular - Back Squat 5-5-5
Advanced - Back Squat 5-5-5

Then for time:
Backwards "Jackie"
30 Pull ups
50 Thrusters (45/33)
1000M Row

Post WOD - 3 x max strict ring dips

Post loads, time, and reps to comments.

AMRAPs

Friday 9Apr10


The gals getting at it.

Regular - Power Clean & Jerk 2-2-2-2-2
Advanced - Power Clean & Jerk 2-2-2-2-2

Then, as many rounds as possible in 10 min of:
4 push press (135/95 or 75-85% of 1RM Press)
8 burpees
12 lateral jumps over cone

Post WOD - 3 min handstand hold (partition as needed)

Time Check and Fire

Wednesday 7Apr10

Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.

http://www.surveymonkey.com/s/LocationHours



This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. We will not be running classes on Saturday but you are welcome to workout at the Lincoln Park location. Their 8AM, 9AM, 10AM classes will be held as normal. Event will start at 12pm and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.

Pose Running

For time, reps 21-15-9 of:
Hang Power Snatch (95/65 or 45-55% of 1RM)
Wall Ball (20/14)

Post WOD - 3x max deadhang pull-ups

Post progress, time, and reps to comments.
Post progress, time, and reps to comments.

Paleo Challenge Winners!!!

Tuesday 6Apr10

We apologize about the delay in announcing the winners but here they are.
For the gals, Dina De Zoysa:



2nd gal: Karen Cason
3rd gal: Tery Wong

and for the guys, Billy Shand:



2nd guy: Adam Campisano
3rd guy: Mark Cannon

1st Place Prizes: 3x months unlimited membership!

2nd Place Prizes: 1x month unlimited membership and $100 gift certificate to Whole Foods

3rd Place Prize: $50 gift certificate to Whole Foods and $50 for the CrossFit Chicago store.

Congrats to everyone on a great job! The #2 and #3 gals and guys pictures will be posted at the box. Now you know what kind of changes can be made in 8 weeks!

Regular - Overhead squat 5-5-5
Advanced - Overhead squat 5-3-2-1-1

5 rounds for time of:
5 Thrusters (135/95 or 50% of 1RM front squat)
30 Double unders

Post WOD - 5x10 Push ups (20 seconds rest, time each set)

Post loads and time to comments.

Full house

Saturday 3Apr10



Packed house at the 9am on this past Wednesday (and yesterday).

Regular - Bench press 3x5
Advanced - Bench press 5-5-5

Then, 5 Rounds for time of:
3 Jerks (165/105 or 65-75%)
6 CTB Pull ups
9 Burpees

Post WOD - 3x max handstand push up (2 min rest)

Post loads, time and reps to comments.

Ohio Family

Friday 2Apr10

Sarah getting some competition in!

Regular - Back squat 3x3
Advanced - Front squat 3x3

Then, for time:
20 Hang cleans (must pass through full squat) (135/95 or 45-55%)
40 Box jumps (20")
15 Hang cleans
30 Box jumps
10 Hang cleans
20 Box jumps

Post WOD - Turkish Get-ups 2-2-2

Post loads and time to comments.