Strength:

1)  Push Press -2×3 @ 75%, 2×3@80%, 2×1 @ 90%

2a)  GHD Sit ups 5×10

2b)  Rope Pull Ups 5xME

WOD:

AMRAP - 9 Minutes

21 Push Press (45/35)

14 Ring Rows

21 Jumping Barbell Squats (45/35)

Come on in and make yourself stronger, happier, and healthier!

Events and Happenings:

Memorial Day Weekend

We will have normal hours on Saturday and Sunday of Memorial Day Weekend (May 25/26).  We will have ONE WOD on Monday, May 27th at 9:00am!  Please RSVP for Class!

E-town Throwdown – Saturday, June 15

Sign-Up:  All members have until May 25th to sign up for the throwdown.  Any member regardless of ability is encouraged to sign up as long as they are free to compete on June 15th.  For more information, click on the “Events” portion of the website.

Murph Day – Saturday, June 8, 2013

Saturday, June 8, 2013 at Windy City CrossFit.  We have several athletes registered for the 7:00am time slot.  Come on and get your Murph on and support a fantastic charity.  See the Event’s portion of the website for more information.

Salute Inc. got Freedom?  Tactical Challenge (5k and WOD)

Sunday, May 26, 2013

Join us for the 2nd annual Salute, Inc. got freedom? Tactical Challenge, Sunday, May 26. Tactical Challenge participants will run (or walk) the got freedom? 5k, peel off the main course, and complete a CrossFit WOD before re-entering the run course to cross the finish line.

Strength:

1)  3 Position Snatch (hi-hang, hang, full) 5X1 @ 85%

2a)  Snatch Grip Push Press + 2 OHS 5X3 @ 70% Snatch 1RM

2b) GHD Hip Extension 5 x 15

WOD:

AMRAP - 7 Minutes

5 Cleans (115/85)

10 Box Jumps (30/24)

15 Burpees

Events and Happenings:

Memorial Day Weekend

We will have normal hours on Saturday and Sunday of Memorial Day Weekend (May 25/26).  We will have ONE WOD on Monday, May 27th at 9:00am!  Please RSVP for Class!

E-town Throwdown – Saturday, June 15

Sign-Up:  All members have until May 25th to sign up for the throwdown.  Any member regardless of ability is encouraged to sign up as long as they are free to compete on June 15th.  For more information, click on the “Events” portion of the website.

Murph Day – Saturday, June 8, 2013

Saturday, June 8, 2013 at Windy City CrossFit.  We have several athletes registered for the 7:00am time slot.  Come on and get your Murph on and support a fantastic charity.  See the Event’s portion of the website for more information.

Salute Inc. got Freedom?  Tactical Challenge (5k and WOD)

 Sunday, May 26, 2013

Join us for the 2nd annual Salute, Inc. got freedom? Tactical Challenge, Sunday, May 26. Tactical Challenge participants will run (or walk) the got freedom? 5k, peel off the main course, and complete a CrossFit WOD before re-entering the run course to cross the finish line.