Saturday 100731

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!


Sarah gets her first pull-up!!! Congratulations!

Friday 100730

Max weighted pull-up

7 rounds for time of:
7 deadlifts, 225#/155#
14 knees to elbows
21 double unders



CrossFit Roselle mens board shorts are here! Limited supply, so get 'em while they last - $45 each.

Thursday 100729

Snatch progression - hang power, power, squat - max weight

5 rounds of the following for time:
100m run
1 round "DT" (12 deadlifts, 9 hang power cleans, 6 push jerks), 155#/105#




CrossFit Kids Roselle is now accepting new memberships beginning in August! Please contact us at 847-769-2669 or by e-mail at crossfitroselle@gmail.com. The schedule/costs are as follows:

Pre-school (ages 2-5) - Tuesdays/Thursdays at 5:30pm - $65/month
Pre-teens(ages 5-12) - Tuesdays/Thursdays at 6:00pm - $65/month
Teens (10-17) - Mondays/Wednesdays/Fridays at 3:45pm - $85/month

Current CrossFit Roselle members will receive $20 off the above prices when enrolling their child/children.

Please note that the age of the child does not necessarily dictate what class he/she will fit into as there is some crossover. CrossFit Roselle staff will determine which class your child is better suited for depending upon each child's developmental stage.

Wednesday 100728

Power clean, 5 sets x 3 reps

As many rounds as possible in 15 minutes of:
5 ring dips
10 box jumps, 24"/20"
10 push ups
20 squats

*4 burpees on the minute every minute!!!

Tuesday 100727

500m row for time.

3 Rounds for time:
30 Kettlebell swings, 55#/35#
200m Run with kettlebell
Walking lunge, 30 steps holding kettlebell overhead (15 steps right arm, 15 steps left arm)
400m Run

Monday 100726

Push press, 3 rep max

Three rounds for time of:
30 toes to bar
95/65 pound Ground to overhead, 21 reps


CrossFit Roselle's newest member - Madden Jacob Rice! Born 100722, weighing 7lbs 12oz and 20.5 inches long.

Saturday 100724

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!

Friday 100723

Crossfit Roselle will be open today with reduced hours:

6am, 9:30am, 12noon, 5:30pm, 6:30pm.

Crossfit Kids 3:45pm and adult 4:30pm are canceled.

Workout for today is Angie. Complete for time:

100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Thursday 100722 - CLOSED

Crossfit Roselle will be open Friday with reduced hours:

6am, 9:30am, 12noon, 5:30pm, 6:30pm.

Crossfit Kids 3:45pm and adult 4:30pm are canceled.

Check back later for Friday's workout.

Wednesday 100721

1-mile run, for time.

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Tuesday 100720

Push jerk, 1-rep max

Three rounds for time of:
30 push-ups
5 burpee pull-ups
1 bar muscle up
21 overhead squats, 95#/65#
5 burpee pull-ups
1 bar muscle up


Q7 Ranch is dropping off our grass fed beef at 5pm today! Please make arrangements to pick up your order at that time.

Reminder: CrossFit Kids classes are at 5:30 and 6:00pm today. There is no adult class during those times. Please see the schedule for the new hours.

Monday 100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Scale/modify as needed.


Interested in CrossFit Kids? Please contact us today at crossfitroselle@gmail.com or 847-769-2669. We have classes available for all ages from 2-17 years old. Space is limited, so sign up today!!!

Saturday 100717

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!

Friday 100716

Clean, 1-rep max

As many rounds as possible in 20 minutes of:
200m run
10 Hang power snatch, 95#/65#
10 Back squats, 95#/65#
10 Pull-ups

Thursday 100715

Turkish get-ups
Rope climb

As many rounds as possible in 12 minutes of:
10 Double unders
10 Knees to elbows
5 Reverse burpees


Our first CrossFit Kids class was a success! If you're interested in signing up your child, please contact us today as space is limited! We have classes available for all ages (2-17).

Wednesday 100714

Overhead squat, 5-rep max

5 rounds of the following:
200m hill run
15 deadlifts, 225#/155#
25 push-ups


CrossFit Roselle Kids classes start today! The teens are up first today at 3:45pm, and the pre-school and pre-teen classes begin tomorrow. Check out the new hours under the schedule tab to the right. Adults, don't forget that the evening hours today are at 4:30, 5:30, and 6:30pm.

Tuesday 100713

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points for your total score.


Reminder: CrossFit Kids will be starting Wednesday 100714! CrossFit Roselle members are welcome to bring there kids for a free two week trial. The new evening times are also taking effect on that day, so please be sure to adjust your schedule accordingly.

Monday 100712

Push press, 1-rep max

For time:
500m Row
40 GHD sit-ups
30 Kettlebell swings, 70#/55#
20 Chest-to-bar pull-ups
10 Burpees

Saturday 100710

Partner Workout.

Classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!

Friday 100709

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Modify/scale as needed.



CrossFit Kids will be starting Wednesday 100714. There will be three separate classes determined by age/ability:

Pre-School - Tuesdays/Thursdays at 5:30pm (20 min. class) - cost $85/month
Pre-Teen - Tuesdays/Thursdays at 6:00pm (30 min. class) - cost $85/month
Teen - Mondays/Wednesdays/Fridays at 3:45pm (45 min. class) - cost $105/month

There will be a $20/month discount if the parent is an active member at CrossFit Roselle. Special pricing will be available for families of 3 or more. Please contact us directly for more information and to register for CrossFit Kids.

The evening CrossFit class times for adults will be adjusted as follows to accommodate the CF Kids classes:

Mondays/Wednesdays/Fridays - 4:30pm, 5:30pm, 6:30pm
Tuesdays/Thursdays - 4:30pm, 6:30pm

Please contact us directly with any questions/concerns. Thank you all for your patience!!!

Thursday 100708

Max height box jump

"Cindy"
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats


We've seen some awesome improvements in times so far since beginning the 30-Day Paleo Challenge. We'll post the best overall improvements once we have finished out the week. Keep it up!!!

Wednesday 100707

Overhead squat, 5 reps x 5

"Michael"
Three rounds for time of:
800m run
50 back extensions (sub straight legged deadlifts with barbell)
50 sit ups (Abmat, unanchored)


We are placing an order for CrossFit Roselle board shorts. They come in black and are available in both men's and woman's sizes - men's sizes 28, 30, 32, 34, 36, 38, 40, 42 and women's sizes 2, 4, 6, 8, 10. Please send me your order by Friday if you are interested. Estimated cost is $45 each.

Tuesday 100706

Power Clean, 3 reps x 5

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

JJ gets a new 5-rep max on the back squat - 315 lbs! Congrats to JJ as well as everyone else who got new PRs on the back squat and/or Helen!

We are looking to begin CrossFit Kids on Monday 100712. The evening hours will be adjusted to accommodate. Please see the white board at the gym for the tentative schedule. The final schedule will be posted shortly. Please contact us at crossfitroselle@gmail.com for more information.

Monday 100705

Back Squat 5 x 5

"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, 55#/35#
12 pull-ups


Classes today at 9:30 & 10:30am. All other classes are cancelled!

Saturday 100703

"Partner Workout"

Classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!


Reminder: Classes will be held on Monday 100705 at 9:30am and 10:30am. All other classes will be cancelled.

Friday 100702

800m run for time.

21-18-15-12-9-6-3 reps of:
Kettlebell swings, 70#/55#
Burpees


Weighted pull-ups.

Holiday Weekend Schedule:
Saturday: classes will be held as scheduled - 9:30am (members only) and 10:30am (free and open to everyone!)
Sunday: closed
Monday: we will have classes at 9:30 & 10:30am (all other classes will be cancelled)

Thursday 100701

Pull-ups, weighted 1-rep max

Four rounds of:
Row 500m for time
Max rep shoulder press, 95#/65#

Rest as needed between rounds.


Krissy makes it to the top of the rope on her first attempt!


Jessica hits a new PR on her 5-rep deadlift - 200lbs!


Julie also deadlifted 200lbs 5 times for a new PR!