"Stairway to Sore Thighs"

Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.

STRENGTH
- Push Press: sets of 3

CONDITIONING
"Stairway to Sore Thighs"
10 rounds:
- sprint up and down the stairs
- 10 elevated push-ups

"Michael"

Don't forget to bring your journals to track your times and lifts! If youdon'tt have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We're putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here

STRENGTH
- Back Squats: sets of 3

CONDITIONING
"Michael"
3 rounds for time:
- run 800m
- 50 good good-mornings (45/25)
- 50 sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Ask Kendelle to see her pistols

Don't forget to bring your journal and something to write with! If you hadn't gotten a journal yet let me know and I will give one to you tonight.

STRENGTH
Back Squat: 2 warmup sets then 3 sets of 3

CONDITIONING
For time:
21 sit-ups
21 pistols
18 sit-ups
18 pistols
15 sit-ups
15 pistols
12 sit-ups
12 pistols
9 sit-ups
9 pistols
6 sit-ups
6 pistols
3 sit-ups
3 pistols

It's just another manic Monday

Don't forget to bring your journal to track your progress! If you don't have one yet I'll give you one today.

STRENGTH
- Deadlifts: 2 warmup sets then 3 sets of 3

CONDITIONING
"Secret Service Snatch Test"
- do as many DB snatches as possible in 10 minutes (55/30)

This is a test of fitness used by the US Secret Service. The rules are simple, get as many snatches as possible in 10 minutes. You may switch arms as needed and even put the weight down. The only unspoken rule is you will not quit!

Friday

STRENGTH / SKILL
- Bench Press: 2 warmup sets, then 3 sets of 5

CONDITIONING
Option A:
"Helen"
3 rounds:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

Option B:
"50-50-50"
3 rounds:
- 50 push-ups
- 50 sit-ups
- 50 squats

Do the opposite of whatever you did yesterday!

Thursday - "Helen"

STRENGTH / SKILL
- Hang Power Cleans: 2 warmup sets then 3 sets of 5

CONDITIONING
"Helen"
3 rounds:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

PREVIOUS PR's
- Dave: 9:28 Rx
- Todd: 12:23 Rx
- Justin: 14:57 (40lbs)
- Akilah: 11:58 (25lbs)
- Kendelle: 11:30 (25lbs)
- Heather: 10:56 Rx

Wednesday - Per Todd's Request

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Push Jerks: 2 warmup sets then 3 sets of 5

CONDITIONING
Tabata sets of:
- pistols
- rest 2 minutes
- push-ups

Tuesday - "Annie"

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Back Squats: 2 warmups, 3 sets of 5

PREVIOUS PR's
- Dave: 235
- Todd: 265
- Heather: 165
- Kendelle: 135
- Akilah: 135
- Justin: 155
- Casie: 65
- Danielle: 65

CONDITIONING
"Annie"
50-40-30-20-10
- double-unders
- sit-ups

PREVIOUS PR's
- Dave: 9:15 Rx
- Todd: 7:26 Rx
- Heather: 7:02 Rx
- Kendelle: 10:42 (some singles)
- Akilah: 10:08 Rx
- Justin: 16:48 Rx
- Danielle: 16:04
- Jamie: 14:27
- Kalli: 18:49
- Kristin: 17:55

Monday

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Deadlifts: 2 warmup sets then 3 sets of 5

PREVIOUS PR's
- Dave: 285f
- Todd: 285
- Heather: 165
- Kendelle: 105
- Akilah: 170
- Casie: 85
- Danielle: 75
- Jerrica: 95
- Jamie: 140
- Kristin: 145
- Kalli: 155
- Kuldip: 215

CONDITIONING
AMRAP 10 Minutes:
- Acending Pyramid (1 rep of each the first round, two reps the second round, and so on)
- Bench Jumps
- Air Squats
- Push-ups

"Just a Quickie"

STRENGTH / SKILL
- Pull-Ups: jumping, banded, strict, kipping or weighted - do 3 sets of max effort!

CONDITIONING
"Just a Quickie"
AMRAP in 10 minutes of:
- 15 squats
- 10 sit-ups
- 5 push-ups

PREVIOUS PRs
- Dave: 15+
- Alilah: 13+
- Todd: 15+
- Heather: 19+
- Kendelle: 14+
- Justin: 14+
- Casie: 9+
- Danielle: 8+
- Jamie: 8
- Elliott: 10+

"Jersey Shore Fist Pump"

STRENGTH / SKILL
- Bench Press: 2 warmup sets then 3 max effort attempts

PREVIOUS RESULTS
- Dave: 230
- Todd: 275
- Heather: 130
- Kendelle: 135
- Akilah: 135
- Justin: 205
- Casie: 90
- Danielle: 105
- Jamie: 90
- Kristin: 125
- Kalli: 125
- Elliott: 155
- Kuldip: 185
- Ashley: 95

CONDITIONING
"Jersey Shore Fist Pump"
3 rounds for time:
- 12 R arm DB thrusters (45/25)
- 9 burpees
- 12 L arm DB thrusters (45/25)
- 9 burpees

PREVIOUS RESULTS
- Dave: 8:21 Rx
- Todd: 8:50 Rx
- Heather: 8:32 Rx
- Akilah: 10:28 Rx
- Justin: 10:15 (30lbs)

Wednesday - "Rubber Legs"

STRENGTH / SKILL
- Push Press: 2 warmups then 3 attempts at a max effort

PREVIOUS RESULTS
- Heather: 115f
- Kendelle: 100f
- Akilah: 125
- Justin: 155f
- Danielle: 70
- Jamie: 70
- Kristin: 85f
- Kalli: 105
- Elliott: 115

CONDITIONING
"Rubber Legs"
4 rounds for time:
- run 400m
- 50 squats

PREVIOUS RESULTS
- Dave: 10:50
- Heather: 10:07
- Kendelle: 9:53
- Akilah: 9:55

TUESDAY - "JT"

STRENGTH / SKILL
- Front Squats: 2 warmup sets then 3 attempts at a max effort

PREVIOUS RESULTS
- Dave: 205
- Justin: 205
- Kristin: 120
- Elliott: 125
- Ted: 185

CONDITIONING
"JT"
21-15-9
- handstand push-ups
- dips
- push-ups

PREVIOUS RESULTS
- Dave: 12:45 Rx
- Kendelle: 17:52 Rx
- Akilah: 19:35 Rx
- Heather: 14:44 Rx
- Jerrica: 7:45 bench HSPU
- Casie: 9:28 bench HSPU
- Danielle: 10:21 bench HSPU
- Jamie: 10:52 HS holds

STRENGTH / SKILL
- Deadlifts: 2 warmup sets then 3 attempts at a max effort!

PREVIOUS RESULTS
- Dave: 315f
- Todd: 315
- Heather: 225
- Kendelle: 135
- Danielle: 135
- Jerrica: 125
- Jamie: 135
- Kristin: 170
- Kalli: 185
- Elliott: 195
- Ashley: 73
- Damien: 225
- Ted: 315

CONDITIONING
Part 1: tabata burpees
- rest -
Part 2: max effort sit-ups in 2 minutes

PREVIOUS RESULTS (for burpees)
- Dave: 68 Rx
- Todd: 67 Rx

"Annie"

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Bench Press: 2 warmup sets then 3 sets of 3

PREVIOUS RESULTS
- Dave: 215
- Kendelle: 120
- Akilah: 110

CONDITIONING
"Annie"
50-40-30-20-10 of:
- double unders
- sit-ups

PREVIOUS RESULTS
- Dave: 9:15 Rx
- Todd: 7:26 Rx
- Heather: 7:02 Rx
- Kendelle: 10:42
- Akilah: 10:08 Rx
- Justin: 16:48 Rx
- Danielle: 16:04
- Jamie: 14:27
- Kalli: 18:49
- Kristin: 17:55

abs! Abs! ABS!!!

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Push Press: 2 warmup sets then 3 sets of 3

PREVIOUS RESULTS
- Dave: 175
- Heather: 105
- Akilah: 105
- Justin: 125
- Casie: 65
- Danielle: 65
- Jerrica: 85
- Kristin: 75
- Kalli: 85
- Elliott: 105
- Ted: 155

CONDITIONING
3 rounds for time:
- 15 L pull-ups
- 30 push-ups
- 45 sit-ups

Push It Real Good

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Front Squats: 2 warmup rounds then 3 rounds of 3

PREVIOUS RESULTS
- Dave: 175
- Todd: 205
- Heather: 135
- Justin: 135
- Kristin: 105
- Kalli: 105
- Elliott: 106

CONDITIONING
10 rounds for time:
- 20 yard shuttle sprints
- 10 push-ups

PREVIOUS RESULTS
- Dave: 2:47 Rx
- Todd: 3:36 Rx
- Heather 5:57 Rx
- Kristin: 4:25

Murph Prep

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Deadlifts: 2 warmup sets, then 3 sets of 3

PREVIOUS RESULTS
- Dave: 290
- Todd: 300
- Heather: 185
- Kendelle: 113
- Akilah: 185
- Justin: 185
- Danielle: 113
- Jerrica: 113
- Jamie: 113
- Kristin: 113
- Kalli: 133
- Elliott: 115

CONDITIONING
Murph Prep!
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m
- partition the rows, push-ups and squats as needed

It’s Friday, Friday, gotta get down on Friday

STRENGTH / SKILL
- Bench Press: 2 warmup sets, then 3 sets of 5

PREVIOUS RESULTS
- Dave: 195
- Todd: 225
- Heather: 110
- Kendelle: 115
- Akilah: 115
- Justin: 170
- Casie: 80
- Danielle: 75
- Jamie: 50
- Kristin: 80
- Elliot: 115

CONDITIONING
10 rounds for time of:
- 10 pull-ups
- 10 push-ups
- 10 sit-ups
- 10 squats

PREVIOUS RESULTS
- Dave: 12:55
- Todd: 14:25
- Akilah: 19:15
- Heather: 17:15
- Kendelle: 17:50

A Two Parter

STRENGTH / SKILL
- Push Press: 2 warmup sets then 3 sets of 5

PREVIOUS RESULTS
- Dave: 155
- Todd: 155
- Heather: 95
- Kendelle: 85
- Akilah: 85
- Justin: 95
- Casie: 60
- Danielle: 60
- Jamie: 60
- Kristin: 75
- Kalli: 75

CONDITIONING
A: AMRAP 5 Minutes:
- 5 DB Snatches (55/35)
- Bear Crawl down/back b-ball court

2 Minutes Rest

B: AMRAP 5 Minutes:
- 5 Box Jumps 24/18
- 10 Sit-ups

Fun with Tabata

STRENGTH / SKILL
- Front Squats: 2 warmup sets, then 3 sets of 5

PREVIOUS RESULTS
- Dave: 165
- Todd: 165
- Heather: 125
- Kendelle: 105
- Akilah: 95

CONDITIONING
- Tabata walking lunges with weight overhead (45/25)

PREVIOUS RESULTS
- Dave: 96
- Todd: 87
- Heather: 101
- Danielle: 53
- Casie: 67
- Kendelle: 80
- Akilah: 80