150731 Friday
This Saturday August 1st, classes will be held at the Westlake High School track in Thornwood. This will be exclusively a track workout to work running intervals. Class times are still all the same (8am, 9am and 10am). If you have a stop watch please bring it. We are meeting at the track and not
150730 Thursday
Strength/Conditioning: A) Every 90 seconds for 15 minutes (10 sets): 2 hang cleans + 1 front squat. B) Pull Up + Dip Complex.
150729 Wednesday
For Time: Row 1000 meters, then… 3 rounds of: 20 box Jumps, 30 Wall balls shots (20/14), then… Run 400 meters. Core Cash Out: 4 rounds: :30 hollow body hold / :20 rest :30 Superman Hold / :20 rest
150728 Tuesday
Strict Press: 5-5-5-5-5. Build to a 5 rep max. Conditioning: “Helen” 3 rounds for time: Run 400 meters, 21 American Swings (53/35), 12 Pull Ups.
150727 Monday
Strength: Front Squat: 1-1-1-1-1-1-1. Build to a 1RM. Compare your notes to February 16th to see our last 1RM front squat. Conditioning: For time: 15-12-9 reps for time of: Front Squat (155/105), Rowing Push Up (40/25, R arm row + L arm row + push up = 1 rep). *Time Cap = 15 minutes.
150725 Saturday
“Nancy” 5 Rounds for time: Run 400 meters, 15 Overhead Squats (95/65). *Time Cap: 20 minutes. *To see the last time we tested Nancy Click here: http://cfimmortal.com/2014/10/141008-wednesday/
150724 Friday
Strength: Deadlift. 10 minutes to build up to a heavy single. Conditioning: 5 rounds for total reps: :30 on / :30 rest: Deadlift (205/145), Burpee Box Jumps (24/20), Row for calories.
150723 Thursday
Every minute on the minute for 20 minutes: Odd Minutes: sprint 100 meters, 10 wall ball shots (20/14). Even Minutes: 15 sit ups, 10 slam balls (30/20). *Everyone starts with 20 points. Score is total of successfully completed rounds within the minute. If you bleed over on a round, finish that round, however take the
150722 Wednesday
Strength: 10 minutes to work up to a heavy power clean + push jerk. Conditioning: 3 rounds for time: 15 power clean + jerks (115/75), 40 Double Unders. Time Cap 15 minutes.
150721 Tuesday
Strength/Conditioning: On a 5 minute clock: Run 400 meters, 12 Back Squats (165/115), Max Burpees with remaining time. *Rest 2 minutes X 4 rounds. *Score is total burpees.
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  • SUMMER FRIDAYS – Schedule Change
    May 27, 2015

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SUMMER FRIDAYS – Schedule Change

May 27, 2015
Starting Friday June 5th, afternoon class times will be: 3:30pm, 4:30pm and 5:30pm. There will no longer be a 6:30pm class on Fridays for the remainder of the Summer.