Wednesday 100630

Deadlift, 5-rep max

As many rounds as possible in 20 minutes of:
100m run
5 broad jumps, 6'/4'
15 front squats holding kettlebell, 55#/35#
25 Abmat sit-ups


The deadline for ordering grass-fed beef has been extended to this Friday! Order forms are available at the gym.

CrossFit Kids is almost here!!! The evening schedule will be changing in order to accommodate. Information on the hours and pricing are available at the gym and will be posted soon. Please contact crossfitroselle@gmail.com for more information.

Tuesday 100629

Back squat, 5 reps x 5

For time:

5 rounds of:
10 push-press, 75#/55#
10 pull-ups

followed immediately by

5 rounds of:
10 sumo-deadlift high pulls, 75#/55#
10 push-ups


Thanks to everyone for the baby shower this past weekend! Dara and I had a great time, and we really appreciate all of the great food and gifts! Volleyball and hoover ball were a blast! We can't wait for our baby boy to meet all of you once he arrives!

Monday 100628

Snatch, 1-rep max

As many rounds as possible in 15 minutes of:
5 clean & jerks, 155#/105#
200m run


Last week of the 30-Day Paleo Challenge! We will be repeating the workouts we did prior to beginning the challenge next week, so finish strong!

Saturday 100626

"Partner Workout"

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

Friday 100625

Deadlift, 5 reps x 5

For time:
200m run
50 wall ball shots, 20#/14#
15 chest to bar pull-ups
400m run
35 wall ball shots, 20#/14#
15 chest to bar pull-ups
800m run
20 wall ball shots, 20#/14#
15 chest to bar pull-ups


My paleo breakfast - 1/2 onion, 2 jalapeno peppers, 1 small poblano pepper, 1 small red pepper, 5 eggs. Blend. Scramble like regular eggs, stirring often. Cook a bit longer so the extra moisture evaporates. Once done, add sliced avocado. What did you eat? Post to comments.

Thursday 100624

Push jerk, 3 reps x 5

5 rounds for time:
100m farmer's walk, 55#/35# each hand
15 ring push-ups
200m run



Brian makes quick work of the muscle-up progression and gets his first one! Congratulations!

Wednesday 100623

Back squat, 3-rep max

As many rounds as possible in 12 minutes of:
3 muscle-ups
6 Power snatches, 95#/65#
9 Jump squats, 95#/65#

If you cannot do muscle-ups, sub 3 pull-ups/3 dips for each muscle-up.


Q7 Ranch out of Marengo, IL is currently offering CrossFit Roselle members a huge introductory discount on its grass fed beef products. I was able to sample several different products, and the quality and taste were excellent! Order forms will be available at the gym, but you must place your order asap. For more information on Q7 Ranch, check out there website at www.q7ranch.com.