10/10/12

Find 1RM split jerk
 
1 min on / 1 min off for 10 mins
15 double unders
Max effort front squats (135/95)
 
Extra:
3 rounds:
15 KBS
Rest 1 min

10/9/12

Bench Press: 5-5-5-5RM
Find 1RM weighted pullup
 
For Time:
400m run
15 HSPU
20 TTB
400m run
10 HSPU
15 TTB
400m run
5 HSPU
10 TTB
 
Extra: 3 x 15′ rope climbs

10/8/12

Every minute for 10 minutes:
1 Clean + 2 Front Squats
 
8 min AMRAP:
250 Row
7 Thrusters (135/95)
 
Extra:
3xME GHRs

New Schedule

Current Class Schedule:

Monday: 6:00am, 5:30pm, 6:30pm

Tuesday: 9:00am, 5:30pm, 6:30pm
Wednesday: 6:00am, 5:30pm, 6:30pm
Thursday: 9:00am, 5:30pm, 6:30pm
Friday: 6:00am, 5:30pm, 6:30pm
Saturday: 10:00am
 

10/5/12

A1. 3x Max Effort Pullups
A2. 3x Max Effort Ring Dips
For Time:
3 Rounds of:
500 M Row
30 Double Unders
Post WOD: 100 sit ups

10/3/12

A1: Back Squat 8-8-8

A2: Ring Rows (tempo 30X1) 8-8-8

 
For Time:
7 Rounds
7 OHS
7 TTB
7 Box Jumps (24/20)
 
Post: Hand Stand Skill Work
 
Class at 6:00am & 6:30pm today.
 

10/2/12

A1: Find 1RM hang power snatch
B1: “Death by Deadlifts and Burpees:
Min 1: 1 burpee + 1 deadlift
Min 2: 2 burpees + 2 deadlifts
Min 3: 3 burpees + 3 deadlifts
(cont’d)
C1: GHRs 3 x Max Effort
C2: Prowler Push 3 x 50 yards
Just a reminder we will have added the 6:30pm class time to the schedule on Tuesdays and Thursdays.
Today, classes will be held at 9:00am, 5:30pm, and 6:30pm.

10/1/12

Class times will be expanded this week:
Mon / Wed / Fri: 6:00am, 6:30pm
Tues / Thurs: 9:00am, 5:30pm, 6:30pm
Sat: 10:00am
 
15 min to find 1RM thruster and 1RM weighted pullup
“Fran”
21-15-9
Thrusters
Pullups
Post:
4x30sec hanging L-sit

We Did It!

We are opening our doors for the first time in the Andersonville neighborhood of Chicago, on Monday, September 17, 2012 with a limited class schedule. Be one of the first 25 people to sign up on or before our October 20th Grand Opening party and receive a discounted membership. Call or email us for more details.
Our class schedule from September 17, 2012 through October 20, 2012 is as follows:
Monday: 6:00AM, 6:30PM
Tuesday: 9:00AM, 5:30PM
Wednesday: 6:00AM, 6:30PM
Thursday: 9:00AM, 5:30PM
Friday: 6:00AM, 6:30PM
Saturday: 10:00AM
Sunday: (no class)
This is a new box and we are very open to suggestions. We plan on offering more classes throughout the week as membership grows. If you don’t see a class time that works with your schedule, please feel free to call or email us and we would be happy to consider adding more time slots.
Please don’t hesitate to call us at 773-275-7777 or email us at [email protected]
We look forward to seeing you in class!