|Address||9 Huntington Lane|
Wheeling, Il 60090
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Tuesday, January 24 - http://www.vaultcrossfit.com/2017/01/tuesday-january-24/
01119 1. 3 rounds, 1 min per station, of: Row Calories Burpee Box Jump Over Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. 2. ROM WOD (15 MINS) 3. Complete as many rounds as possible in 15 mins of: Run, 800 m 25 Back Extensions 25 AbMat Sit-ups Bear Crawl, 50 m 4. CASH OUT: TABATA: PLANK HOLD HOLLOW BODY HOLD
BEST OF LUCK KYLE! OPEN WOD 16.4 AMRAP in 13 min of: 55 Deadlifts (225/155) 55 Wall Ball 55 Cal. Row 55 Handstand Push-ups http://crossfit323.com/2017/01/22/workout-of-the-day-sunday-12217
CLEAN & JERK: 3 - 2 - 2 - 1 - 1 - 1 then "The MEL" AMRAP in 12 min of: 3 Power Cleans (185/125) 5 Handstand Push-ups or heavy DB Push Press 3 Muscle-ups or 6 Pull-ups and 6 dips http://crossfit323.com/2017/01/20/workout-of-the-day-friday-12017
SUMO DEADLIFT HIGH-PULL: 5 - 5 - 3 - 3 - 3 then For Time: 20 Thrusters (95/65) 20 SDLHP 20 Push Jerk 20 Overhead Squats 20 Front Squats 4 Burpees http://crossfit323.com/2017/01/21/workout-of-the-day-saturday-12117
SKIN-THE-CAT TO GERMAN HANG: 2 - 2 - 2 - 2 then Banded Back Lever: 5 X :05 hold then 4 Rounds for Quality and Skills: 12' Handstand Walk or 3 Wall Walk-ups 2 Rope Climbs 10 Dips 15 Goblet Squats 20 Double-unders http://crossfit323.com/2017/01/19/workout-of-the-day-thursday-11917
Just some good ol fashioned hard work! Happy Birthday @tcrochet Part A) Strict Press Party 0:00-3:00 4 at 75% 3:00-6:00 3 at 80% 6:00-9:00 2 at 85% 9:00-12:00 1 at 90% WOD: 10/30,8/24,6/18 Manmakers (45/35) Heavy Wall Balls (30/20 to 10ft) #vaultcrossfit #banditnation #strongmomma #crossfitmom #birthdaywod #fitchicks #strong #(wo)manmakers #wellroundedathlete
Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at firstname.lastname@example.org if you'd like to join Thursday's clinic.
First wave ALL- IN Challengers! We are coming to the end of our first challenge (the jump start) this Wednesday the 25th. Final weights and measurements MUST be done no later than 8PM that night. Final after photos along with before photos MUST be submitted to email@example.com no later than 9PM. Thursday the 26th @ 7PM well will announce the winners and cover the WHATS NEXT steps. We look forward to seeing you all there!
===Workout of the day for Monday, January 23, 2017=== Coach Led Dynamic Warmup & Mobility Metcon: (10 Minute AMRAP) 5 Power Cleans 5 Burpees 200 Meter Run Fitness: 65/95 LB Barbell Performance: 105/155 LB Barbell Competition: 155/225 LB Barbell Skills & Strength: Back Squats - Cycle 1 Week 4: 5|3|1 Plank 1 minute between sets. Be safe, have fun, work hard!
7/10 of the TJ's Gym NorCal Masters competitor crew threw it down this morning at TJ's #cortemadera. They've got personalized shirts for the event, so you can come cheer for them nice and easy! Jan 28/29 Craneway Pavilion in Richmond. Heat schedules coming! Let's get a big blue sea of TJ's fans to support our athletes! #tjsgym #tjsgyms #community #family #fitnessinmarin #testyourfitness #norcalmasters #mastersathletes #makeithappenpeople