Tues 7.4.17 – July 4th WOD

Tues 7.4.17 – July 4th WOD

4th of July, July 4th July 4th, 2017: July 4th BBQ at Dan J’s House For Time:  “1776” 1000M Run 50 Wall Balls (20/14) 100 Single Unders 50 KB Swings (70/50) 100 Singles 50 SSJ (1 for 1) 100 Singles 50 HRPU 100 Singles 50 Pull ups 100 Singles 26 Burpees 45 min cap The...
Memorial Day Murph – Mon 5.29.17 MDW

Memorial Day Murph – Mon 5.29.17 MDW

CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed Break up the pull ups, push ups, and squats as needed 2016 2015 2014 INDOOR MURPH: 1600 Meter Row or  1 Mile Bike 100 pull-ups 200 pushups 300 squats 1600...
New Years WOD 2017- Sat 12.31.16

New Years WOD 2017- Sat 12.31.16

WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs Shout-outs, Box News & Events: Andrew R Bday. Sunday Carla L Bday December 28, 2016: Wellness Information Session 3:30 pm Open Viewing Party: 17.1, 17.2,...
Thurs 11.24.16 – Thanksgiving Hero WOD DON

Thurs 11.24.16 – Thanksgiving Hero WOD DON

9:30am – 10:30am  – Hero WOD:  DON,  For time 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 55# 66 Knees to elbows 66 Sit-ups 66 Pull-ups (Mod: Rows) 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders...
HalloWOD – Mon 10.31.16

HalloWOD – Mon 10.31.16

“Nothing can stop the person with the right attitude from achieving their goal. Nothing can help the person with the wrong attitude” Shoutouts: Justin 5 year anniversary. Anthony G and Terri Happy Bday Box News: Events: Sunday, November 6th: Ladies Only SoulCycle...
Labor Day WOD – McGhee – Mon 9.5.16

Labor Day WOD – McGhee – Mon 9.5.16

“People may forget what you said but they’ll never forget how you made them feel.” JUST MOVE: HERO WOD – MCGHEE: 30 MIN AMRAP 275-lb. deadlifts, 5 reps 13 push-ups 9 box jumps, 24-inch box BEN’s twist – Run 400 meters after every Round! Scaling...
4th of July – 1776 – Mon 7.4.16

4th of July – 1776 – Mon 7.4.16

4th of July, July 4th July 4th, 2016: July 4th BBQ at Dan J’s House For Time:  “1776” 1000M Row/Run 100 Jumping Pull Ups 100 Single Jump Ropes 45 Wall Balls (20/14) 100 Singles 40 KB Swings (70/50) 100 Singles 35 SSJ (1 for 1) 100 Singles 30 Ring Dips 100...
Memorial Day Murph -Mon 5.30.16, MDW

Memorial Day Murph -Mon 5.30.16, MDW

If  you choose to run instead of bike or row, take off your sneakers at the door. There will be a big blanket for sneakers. This will keep us nice and clean for everything inside. It may be smart to have outside sneakers and then change into indoor sneakers after the...
Valentines DAY WOD – AMRAP – Sat 2.13.16

Valentines DAY WOD – AMRAP – Sat 2.13.16

14 Min Partner AMRAP  Vday WOD 250 Meter Row (him or her) or 10 Cal Assault Bike 250 Meter Row (whoever did not do it the first time) or 10 Cal Assault Bike 14 Air Squats if a non member/ 14 Wall Balls if a member (both must complete the movements in unison) 14...
New Years Day 2016 – Fri 1.1.16

New Years Day 2016 – Fri 1.1.16

WOD: Chipper 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs For Time Shoutouts:  Carla Luna Bday, Over the weekend: Tina L and Mike I Bday (1/2) Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule...
Christmas Day 2015 – Fri 12.25.15

Christmas Day 2015 – Fri 12.25.15

WOD: 12 Days of Christmas  30 Sec Plank Thrusters (135/95) S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks SDHP Floor Presses Squat Cleans (135/95) No Time Cap Shoutouts:  Over the weekend: Sunday 12.27.15 Zach D 2 year anniversary,...
ThanksGiving Day WOD -DON – Thurs 11.26.15

ThanksGiving Day WOD -DON – Thurs 11.26.15

9:00 – 9:30am (if not done yesterday) Skill: Back Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6 (SINCE WE USUALLY BACK SQUAT ON THURSDAY…BUT THURSDAY IS THANKSGIVING, BACK SQUAT % WORK CAN BE DONE ON TODAY OR TOMORROW BEFORE THE...
HalloWOD – Fri 10.30.15

HalloWOD – Fri 10.30.15

Shoutouts: Monica K Bday, Francis L Bday Over the weekend: Justin 4 year anniversary -10/31. Terri T Bday – 10/31 Box News: We will  be starting an 8 week Strength and Olympic WeightLifting Program in November. Spots are limited. (The rest of October is Free...