Monthly Archives: July 2013

Monthly Archives: July 2013

Watch Your Money Pile Up

by JJ Christopher in WOD | 4 Comments

Your last chance to get your PRs up on the July 2013 board is TODAY! Strength: front squat 5×5 @ 75% 1 RM   Conditioning: 9-15-21 kettlebell swings (53/35) ring dips knees to elbows push jerks (115/85)   Post metcon time to comments.

You can hate me now but I won’t stop now

by JJ Christopher in WOD | 13 Comments

Strength: overhead squat 2×5 @ 75% 1 RM 1×5 @ 80% 1 RM 1×3 @ 85% 1 RM 1×1 @ 90% 1 RM   Conditioning: 2 rounds 100 double-unders 750m row 50 wall balls (20/14) 25 burpees   Post metcon time to comments.

Testing, testing

by JJ Christopher in WOD | 3 Comments

Strength: deadlift 5×5 @ 80% 1 RM – max handstand push-ups after each deadlift set   Conditioning: 18 min. AMRAP 4 power cleans (155/115) 8 pull-ups 12 push-ups 16 air squats 200m run   Post metcon score to comments.

Rebuilding Rome in a Day

by JJ Christopher in WOD | Leave a comment

Beginning at 9 am, the gym will be put back together. Stop by to lend a hand if you are available.

Play Day

by JJ Christopher in WOD | 1 Comment

No classes today due to building maintenance. Hit the beach, play some vball, play a sport, or whatever. Put your functional fitness to use!

Rest Day

by JJ Christopher in WOD | Leave a comment

No classes today due to building maintenance.

Last Chance

by JJ Christopher in WOD | 10 Comments

Classes at 6 am and 7 am this morning ONLY. No classes tonight through Monday.   Gym reconstruction will commence at 9 am on Sunday. If you would like to pitch in, please come help! We can grill out afterward. I’ll supply the meat….and also pick up some burgers and sausages to eat. Strength: back squat 5×5 @ 80% 1 RM   Conditioning: 200m run 21 kettlebell swings (53/35) 21 push presses (95/65) 21 burpees 400m run 15 kettlebell swings (53/35) …

1 RM C&J

by JJ Christopher in WOD | 3 Comments

Strength: clean and jerk 1 RM   Conditioning: 12 min. AMRAP 12 box jumps (24/20) 12 overhead squats (115/75) 12 pull-ups 12 ab-mat sit-ups   Post 1 RM c&j and metcon score to comments.

Step Class

by JJ Christopher in WOD | 1 Comment

Strength: snatch 2×3 @ 70% 1 RM 2×3 @ 75% 1 RM 2×3 @ 80% 1 RM   Conditioning: 3 rounds 30 double-unders 20 alternating front rack barbell lunges (135/95) 10 handstand push-ups then 800m run   Post metcon time to comments.

No Parking on Wednesday 7/24

by JJ Christopher in Announcement | Leave a comment

Chicago Fire will be filming on Division St. on Wednesday, July 24. Please observe the following parking bans:   Wednesday, July 24th at 6 pm until 2 am BOTH SIDES of Division from 2030-2130 W. Division BOTH SIDES of Hoyne from Crystal to 1130 N. Hoyne BOTH SIDES of Crystal from Leavitt to Hoyne EAST SIDE of Leavitt from Division to 1145 N. Leavitt   THERE WILL BE A FULL STREET CLOSURE ON DIVISION BETWEEN DAMEN AND LEAVITT AT 8 …