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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • D
  • PRICING
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Last week’s Locker WOD winner: Jacque!


CrossFit Hero: Hotshot 19

8/31/2018

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"Hotshots 19"
Six rounds for time of:
30 Air Squats
135 / 95 pound Power Clean, 19 reps
7 Strict Pullups
Run
400 meters

male - 58:55
​women - uncontested


Recovery:
3 Rounds
10 Burpees
10 Strict Pull Ups
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More Updates!

8/30/2018

1 Comment

 
This Friday is the last of the August BBQ / Locker WODs.  Same format as the last ones, $5 per plate.  If you guys want to keep these rolling, just let us know.  August was just an arbitrary time frame.  This week the Locker WOD is "Rowing Annie."

Back in the day we used to have going away parties and there have been several suggestions to revive this tradition.  Unfortunately for us Kevin and the Thompson family are moving back home to West Virginia.  Sept 28th we will be doing the workout "Big Mack" in honor of his new daughter Macie.  Holly is hosting the after party: (address available at the gym).  BYOB and chairs.  Bring a side dish for the meal or wood for the fire.  

Bringing Pukies Back!  This year we will be hosting an in house partners competition on Oct 6th.  There will be three workouts.  The workouts will be scaled for men and women, so any combination of partners will all be accepted.  We are going to do an entrance fee of $20 per person to cover T-shirts.  Sign up sheet is in the bathroom.
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Gym Xmas Parties

8/30/2018

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I know it isn't even Halloween yet, but we wanted to toss out some dates so you can set them in your calendar.

Annie's party is on Dec 8th at 6pm.  Guys are invited to have hookah and hooch in the basement for the second year.  The gift exchange is on for the ladies.  Bring or make a Christmas ornament with a price point of $20 or less.  Adults only. 

The following weekend Dec 15th we will have the gym Christmas Party at the Hull House.  There will be a co-ed partners foosball or Darts tournament with prizes.   Food will be potluck and partially catered.  Show up whenever suits you.

For the professionals that can function the day after New Year's Eve we will also be having the annual Whiskey tasting and Chili feed while watching the Winter Classic.  This next year it is Blackhawks versus Bruins at Notre Dame Stadium.  The game usually starts around noon eastern time.
2 Comments

Alternative Athletics: 15 minutes

8/30/2018

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15 min AMRAP
15 left arm Russian Swing At 33% snatch 
15 right arm Russian Swing At 33% snatch
10 Sumo inch worms
10 left arm waiter squats (same KB)
10 right arm waiter squats (same KB)
10 left leg lateral swings
10 right leg lateral swing

Recovery:
21-15-9
Deadlifts
Burpees


Throwback Thursday: Gwen's first Fran at 2 1/2 years
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1 Comment

Just a heads up

8/29/2018

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Alternative Athletics: Lucy

8/29/2018

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Lucy
800m Run
5 Rounds
31 Back Squat @ 50% Body Weight
18 Shoulder Press @ 50% Body Weight
then
800M Run

Men's: Uncontested
Women's: Uncontested

​Recovery:
3 Rounds
200 Meter Row
10 Russian Twist
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Alternative Athletics: Descending

8/28/2018

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Descending
10 - 1 
Bench Press @ 55% max
100 seconds - 10 seconds
L-Sit

Recovery:
2 Rounds
400 Meter Farmer Walk
400 Meter Waiter Carry

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Alternative Athletics: Alpine

8/27/2018

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Alpine
6 Rounds
90 seconds Tire Flip Jump Through
3 minute rest

Recovery:
2 Rounds
20 Burpee Slam Balls
20 Wall Ball Sit Ups


Heat wave deaths predicted to rise steadily
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Weekly Update: August 26th - Sept 1st

8/26/2018

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Aug 26th 

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 Wall Balls shots
  1 Rope Climb 
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

Aug 27th

Alpine
6 Rounds
90 seconds Tire Flip Jump Through
3 minute rest

Aug 28th

10 - 1 
Bench Press @ 55% max
100 seconds - 10 seconds
L-Sit

Aug 29th

Lucy
800m Run
5 Rounds
31 Back Squat @ 50% Body Weight
15 Shoulder Press @ 50% Body Weight
then
800M Run

Aug 30th

15 min AMRAP
15 left arm Russian Swing At 33% snatch 
15 right arm Russian Swing At 33% snatch
10 Sumo inch worms
10 left arm waiter squats (same KB)
10 right arm waiter squats (same KB)
10 left leg lateral swings
10 right leg lateral swing

Aug 31st

"Hotshots 19"
Six rounds for time of:
30 Air Squats
135 pound Power Clean, 19 reps
7 Strict Pullups
Run 400 meters

Sept 1st

20 min AMRAP
20 Ring Dips
1 min Dead Hang
10 Atlas Stone Clean and press
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CrossFit Hero: DVB

8/26/2018

2 Comments

 
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Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
​

DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 Wall Balls shots
  1 Rope Climb 
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent


Men: 34:08 - (trainer)
Women: uncontested

​Recovery:
2 Rounds
40 Sit Ups
30 Air Squats
15 Push Ups
2 Comments
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    808 4th Ave N
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