Friday

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NOTE: No Saturday 07/08 Classes - we will be doing a marathon rowing even for charity on Saturday with most of the trainers attending. The event will be held at CrossFit Turbine in Carol Stream.

No Open Gym on Sunday 07/09

Strength
Back Squat  
5 reps at 77%
1 rep at 82%
5 reps at 77%
1 rep at 85%
5 reps at 77%
1 reps at 87%

WOD
4 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Elisa Cortez

Elisa Cortez

Thursday

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NOTE: No Saturday 07/08 Classes - we will be doing a marathon rowing even for charity on Saturday with most of the trainers attending. The event will be held at CrossFit Turbine in Carol Stream.

No Open Gym on Sunday 07/09

Strength
Power Clean + Front Squat
2 PC + 2 FS at 60%
2 PC + 2 FS at 65%
3 sets of 2 PC + 2 FS at 70%

Front Squat
3 reps at 75%
1 rep at 80%
3 reps at 75%
1 rep at 83%
3 reps at 75%
1 rep at 85%

WOD
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

Kasia Nowacki

Kasia Nowacki

Wednesday

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NOTE: Thursday will have a scheduled workout since we didn't have a Tuesday workout. It will not be a restday or "work on skill day". There will also be no ROMWOD.

No Saturday 07/08 Classes - we will be doing a marathon rowing even for charity on Saturday with most of the trainers attending. The event will be held at CrossFit Turbine in Carol Stream.

No Open Gym on Sunday 07/09

Strength
EMOMx6:
Minutes 1-3: 4 Snatches 185#/135#
Minutes 4-6: 6 Clean & Jerks 185#/135#

WOD
AMRAP 4:
21 Calorie Row
21 Power Cleans 135#/95#
15 Burpee Box Jump Overs 24"/20"

Rest 4:00

AMRAP 4:
21 Calorie Row
21 Power Cleans 115#/80#
15 Burpee Box Jump Overs 24"/20"

Rest 4:00

AMRAP 4:
21 Calorie Row
21 Power Cleans 95#/65#
15 Burpee Box Jump Overs 24"/20"

Adelaida Burkhart

Adelaida Burkhart