April 22, 2014


The Gym and Kilo Competition Teams (including Flick) are putting in ALOT of great training!

Keep Pushing !  Regionals are in sight!

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): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up  this week and sweat it out in the Hot Box!


RX:  Back Squat[email protected]% 4×1 @ 100%. Superset with 5 Weighted Diamond Push Ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Gold:  Back Squat 6×3 @ 90%3RM. Superset with 5 Weighted Diamond Push ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Silver: Back Squat 6×10. Superset with 5 Diamond Push ups. Then, Karen 75 Wall Balls for time. Refer to 10/21/13

Endurance: 3x1000m Row (1:1)

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

53 thoughts on “April 22, 2014

  1. Bs- 70, 70, 75, 75, 75 ,75f
    wod- 10:37 10# to 10ft target. There were no 14# wb’s left. Last time was 10:05 with a 6# to the 10ft target

  2. stayed light on BS. 70k gold. Wallballs 11:40 20# was next to Liddle,,,,hes a Wallball Machine!! kept up with him the first 5. lol

  3. BS: 100-110-115-120×3
    Karen: 7:13 Rx…not my best but I seriously feel like someone beat me up last night…

  4. BS: 75×2, 80, 83×3
    Karen – 13:12 rx. Definitely not my day for wall balls. Over 2 min. slower than back in Oct.

  5. BS: 90, 95, 100×2, 103(f), 100 w/spot
    WOD: 11:10 Rx – this was my 2nd time doing this Rx. Last time was in 2012 and took over 15 minutes.

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