Success Story
Nate L. (age 10)

I am a ten year old boy from Evanston. Crossfit is a great experience for me. Crossfit is awesome because I got stronger and made new friends. Also I feel healthier. It's like playing on the playground except you're learning new things at the same time. I eat healthier because of Crossfit. I don't eat as much candy. In my lunch, I always pack arugula, some fruit and a source of healthy fat and protein. My goal is to compete in the Crossfit games when I'm twenty.

Full Story is here.

Tue, April 19, 2011

Next Olympic Weightlifting Clinic Details Soon to Come

CrossFit is for Everybody- Father and daughter doing it side by side Jim and Angela

Workout for Tue, April 19, 2011

Wednesday 4/20

For Time;
70 Burpee
60 Sit Up
50 KBS
40 Pull-Up
30 HSPU

Mon, April 18, 2011

Robyn O’Brien-Food Quality

Video compliments of athlete Jennifer Rhee- Great video on the food quality in our country.

Workout for Mon, April 18, 2011

Tuesday 4/19
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds;
and then,
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Sun, April 17, 2011

Great Olympic Weightlifting Clinic this Sunday

Workout for Sun, April 17, 2011

Monday 4/18

Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes;
and then,
“Lynne”
Five sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets.

Fri, April 15, 2011

Team Saturday

Workout for Fri, April 15, 2011

Workout of the Day
In teams of four, complete as many rounds as possible in 24 minutes of:
Run 400 Meters
Burpees x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Wall Ball Shots x 20 reps

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

Thu, April 14, 2011

Olympic Weightlifting Clinic April 17th Sunday with Roger Nielsen 10am-1pm

Sam S. working through his MUs

Workout for Thu, April 14, 2011

Workout of the Day
Warm up to a heavy triple deadlift, and then,
Four sets of:
Deadlift x 3-4 reps @ 21X1
Rest 20 seconds
Kettlebell Swing x 25 reps
Rest 2 minutes
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 20 seconds
Dumbbell Push Press x 15 reps @ 1010
(use the same weight as in strict press)
Rest 20 seconds
Run 400 Meters at 70-80% effort
Rest 60-90 seconds