April 23, 2014

IMG_7562-LKilo’s Kyra Hawley “deadlift”

Your Dream Doesn’t Have An Expiration Date

Take A Deep Breath and Keep Moving

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

We are adding another Saturday CrossFit Class!  Classes will now be offered at 7am, 8:15am and 9:30am!

If you have signed up for ACH processing, do not expect to it to take effect until May.  We will use the credit card we have on file for you until this point.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!


Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 10am Class today!  Sign up  this week and sweat it out in the Hot Box!


RX:   Deadlift 2×1@90% 4×1 @ 100%. Super set with 5 yd Handstand Walks.  As Many Reps As Possible in 20 min. 3 Muscle ups (alt. round between Ring Muscle Ups and Bar Muscle Ups,), 6 Alt. Overhead Pistols, 9 Deficit Handstand Push Ups.

Gold:  Deadlift 6×3 @ 90% 3RM. Super set with 5 yd  Handstand Walks. As Many Reps As Possible in 20 min. 3 Muscle up Progressions (alt. round between Ring Muscle Up Progressions and  Bar Muscle Up Progressions), 6 Alt. Pistols, 9 Handstand Push Ups.

Silver: Deadlift 6×10. Super set with 1 Wall WalkAs Many Reps As Possible in 20 min. 3 Strict Pull Ups, 6 Air Squats, 9 Push Ups.

Endurance: 1.5mile run

Men’s S&C: Rest

Women’s S&C:  Rest

Competitor:  Google Doc

41 thoughts on “April 23, 2014

  1. DL – 50×6 (gold)
    WOD: 5rds + 6 reps (strict pu’s/ring mu prog, pistols, HSPU w/ black ab mat)

  2. DL: 120,120,120,125,125,125. All triples
    Endurance: Ran to Viking & back. Pry lil over 2 miles
    No WOD today

  3. DL: 150×2, 160, 165, 165f, 160
    WOD: 6rds+3
    1/2 the ring MU and all the bar MU were attempts, the rest was Rx

  4. Dl- 80, 85, 90, 93, 95, 98, 100 (13k pr)
    Wod- 6 rnds + 9 mu progressions deficit hspu’s for 24 reps the regular hspus. Unassisted pistols

  5. Wod 8 rounds plus 3. all RMU progressions, vs alternating the BMU progressions. Was glad to do HSPU again…

  6. DL – 55×5, 60×1 (2 Reps on 60K)
    WOD – 12 Rounds + 8 (MU Progressions/Strict PU, Assisted Pistols, Push-Ups)

  7. Deadlift: 85, 90, 95, 100
    WOD: 4 + 15 – got ambitious and started w/ the gymnastics apparatus for hspu and then went to 25k plates after round 1. PVC pipe for pistols. MUs were a lot of attempts mixed with a few completed ones. All on rings.

  8. DL: 100, 105, 110, 115, 123 (PR), 125 (3k PR)
    WOD: 6+7 – used 5k bar for oh pistols but pistols weren’t below 90; MU and deficit HSPU Rx

  9. DL – 80×2, 85,90×2, 95 (gold)
    WOD – 9rds + 12 Mix of RX and Gold (prog RMU, BMU, HSPU, assisted pistols)

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