Monday 100215

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Hand Stand Push Ups for reps

30-day push-up challenge begins today! 100 push-ups each day for 30 days straight. You can break up your push-ups throughout the day any way you want, just as long as you reach 100. Push-ups completed at the gym during warm-up or WOD count towards your total.


Congratulations to CrossFit Roselle's Kathy Slowinski on her First Place finish at the CrossFit Games Midwestern Sectionals!!!

Saturday 100213

10 rounds of the following for time:
10 push-ups
5 burpees
15 squats

Scale rounds as needed.


Food for fuel - oranges, apples, pears, steak, chicken, eggs, orange peppers, asparagus, carrots, cucumbers, almonds. I've got a few other things not shown (oatmeal, whey protein, flax seeds, almond butter, milk), but this is pretty much going to be my diet for the next 48 hours.

We will be starting a 30-day push up challenge on Monday the 15th! Who's in? 100 push-ups per day for 30 days. You can spread out the push-ups whatever way you want just as long as you reach 100 each day.

Friday 100212

For time:
21-15-9 reps of:
Chest to bar pull-ups
Kettlebell swings, 70#/55#

Bonus:
As many double unders as possible in 2 minutes


Reminder: Classes will be held today at 6AM, 5 & 6PM. All other classes are cancelled!

Thursday 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Scale as needed. We will sub kettlebell sumo deadlift high pulls for the rows and perform this workout in teams if necessary due to class size.


Check out Liliana and her L pull-ups! Way to go Liliana!

Note: This Friday, classes will only be held at 6AM and 5 & 6PM. All other classes will be cancelled. Sorry for any inconvenience.

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

If you cannot do L pull-ups, do 1 regular pull-up and 2 straight legged sit-ups for each L Pull-up.

We spend a lot of time working on our pull-ups and dips. But what about push-ups? Any interest in a 30-day push-up challenge?

Tuesday 100209

Back Squat 3 reps x 5 sets
Row 250m for time after each set

Tabata Push-ups


Seeing that there was quite a bit of interest in the shoulder therapy, Olympic lifting, and strength training classes, we will be putting together a temporary schedule in the near future. Stay tuned!

Monday 100208

For time:
50 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
40 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
30 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
20 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
10 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#


Strip steak and oven roasted veggies (broccoli, zucchini, squash splashed w/ olive oil)


Chicken sausage w/ asparagus sauteed in olive oil

Would you consider either of the above dishes appropriate for a Zone meal? Is one dish more Zone appropriate than the other?