Wed, June 22, 2011
Grass-Fed Beef Order Forms Due Friday
Order forms and checks are due by Friday. Please take a look at the avg. weight for each type of meat selection that will help you calculate the totals. If you have any questions contact us; .(JavaScript must be enabled to view this email address)
Click image for order form
Workout for Wed, June 22, 2011
Thursday 6/22
Testing Day – Power Clean & Conditioning
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;
and then,
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps
Tue, June 21, 2011
Whole 30 Challenge To do List
Reminder for the athletes participating in the Whole 30 Challenge;
Pictures need to be taken by Thursday
Give your money to one of the coaches $20.00 Cash
Complete your baseline WOD "Fran"
Workout for Tue, June 21, 2011
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups
Mon, June 20, 2011
Come in to get Your Fish Oil
Jack B. enjoying his CFI Kids Class. What are your kids doing this summer?
Workout for Mon, June 20, 2011
Tuesday 6/21
TESTING DAY – Please follow prescription and report scores.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;
and then,
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups
Sun, June 19, 2011
Let the Whole 30 Challenge Begin!
Workout for Sun, June 19, 2011
Work on a Skill for 10-15 minutes
For time;
21-15-9
Thruster
Pull-Up
Sat, June 18, 2011
Happy Father’s Day
Park Location;
Corner of Patriot and West Lake Ave in Glenview across the street from the Kohl Children's Museum
Contact us if you have any questions
I look forward to seeing all of you there
Workout for Sat, June 18, 2011
