CrossFit of Naperville

WE HAVE A NEW WEBSITE!!!!!!!!

2009-12-17T13:59:00.003-06:00

We realized that some people may have been still coming to our page through crossfitnaperville.blogspot.com

We will no longer be maintaining this site and keeping it up to date.
But we feel that it should be kept open if only for historical purposes,
and to lead people towards our new site.

Welcome to our new site here:
http://crossfitnaperville.com/

We really hope you like the new format.

OLYMPIC WEIGHTLIFTING TECHNIQUE TRAINING SESSION

2009-12-04T15:48:00.004-06:00

Please mention CrossFit of Naperville when contacting

WCS with interest in this event.

(If you call with interest, please mention CrossFit of Naperville. This will help us to establish a solid relationship with Mike and his organization and CrossFit of Naperville.)

LAST NAPERVILLE SESSION SOLD OUT, RESERVE YOUR SPOT SOON!

Saturday December 19th 8AM-11AM
Naperville
More information here!

WCS/Gattone Sports Performance Presents

OLYMPIC WEIGHTLIFTING
TECHNIQUE TRAINING SESSIONS
(1.5 Hours Clean & Jerk / 1.5 Hours Snatch)

Perfect your technique with World Class Coaches
WCS Physical Therapy
616 A W 5th Ave
Naperville, IL

Take advantage of this great opportunity to spend a few hours perfecting or learning better technique on the Olympic Lifts with some of the most knowledgeable and experienced coaches in the country!.

This is a “hands on” event designed to help those individuals that practice Olympic Lifting in their training programs perform them more efficiently and safely!

Our staff for these sessions will include USA Weightlifting Senior International Coaches:
· Roger Nielsen; Head Coach for the 2008 USA Men’s Olympic Weightlifting Team, Coach of the 1992 Olympic Team, and Head Coach for several World Championships and Pan American Games Teams.
· Mike Gattone; Personal Coach for Olympic Gold Medalist in Weightlifting, Tara Nott, Assistant Coach for the USA Women’s Team at the 2008 Junior World Weightlifting Championships and Competition Director for the Weightlifting event of the 1996 Atlanta Olympic Games.
· Justin Adkins; USA Weightlifting Certified Club Coach and Sports Performance Coach

Cost per session is $75 (This is only $25 per hour for world class trainers.)

Phone reservations or emails are required for participation! Please call 847-947-7398 or email gattonesportsperformance@gmail.com to register.

Again, please mention CrossFit of Naperville.

Friday...Double-unders / Knee-to-Elbows

2009-12-04T09:24:00.006-06:00

Next Elements Class will start this Monday, Dec. 7th.

SATURDAY FREE WORKOUT AT THE GYM.
BRING A FRIEND!!!!

A trainer will scale all workouts to your individual fitness level.For those of you that know CrossFit of Naperville; you may have noticed this is not our facility, or our members. This is San Francisco CrossFit. San Francisco CrossFit is one of the best CrossFit gyms, with some of the best trainers. It was even listed as one of the best gyms in the San Fransisco area. Go to their website, look around a bit. They have a lot of great articles. Another thing you may notice is that they spend a lot of their time outdoors. Keep looking and you will notice they spend all of their time outdoors. This is because their facility is a canopy, two storage containers and a parking lot. What makes them great is the program, the members and the quality of it's trainers. (One of my favorite trainers works out of San Fransisco CrossFit; Adrian "Boz" Bozman.)
How many people had gone to a pretty gym with the newest machines with all the best amenities...without getting any results. Was it because you were not trying? Were the machines defective?
I hear from members every day that CrossFit has changed them for the better. For those of you that have found us, we are glad your here.
For those of you that have been looking and afraid to come in and try it out, come in for a FREE introductory session and see what people are raving about. What do you have to loose? 1 hour FREE intro session, will only cost you the 1 hour. What else were you going to do?

Here is an article fro San Fransisco CrossFit:
A Complete How-To Bailing
There is a link in the article to a youtube video(Funny):
If you know what I mean!

All workouts will be scaled to your individual fitness level.

Max Double-unders in 2 minutes
Max Knee-to-Elbows in 2 minutes
Max Double-unders in 90 seconds
Max Knee-to-Elbows in 90 seconds
Max Double-unders in 1 minutes
Max Knee-to-Elbows in 1 minutes
Max Double-unders in 30 seconds
Max Knee-to-Elbows in 30 seconds

If you can't do Double unders, do single jump ropes.

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will start Monday Dec 7th. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. December 19th WCS/ Gattone in Naperville,Il.
3 Hour sessions. 8 to 11AM (1.5 hours Clean and Jerk, 1.5 hours Snatch)
Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday....Box Jumps / Slam Ball

2009-12-03T10:13:00.007-06:00

Next Elements Class will start this Monday, Dec. 7th.

A trainer will scale all workouts to your individual fitness level.

Steve and Mike working through "Helen"!

Check out the picture on the Windy City CrossFit Site. They are asking how many people do they recognize. Can you find anyone?
This picture was taken about a year and a half ago. Before CrossFit of Naperville was started.

Also Crossfit Chicago gets a little news time on WGN!

All workouts will be scaled to your individual fitness level.

Deadlift
5-5-5

then...

7 Rounds for Time of:

15 Box Jumps
15 Slam Ball

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will start Monday Dec 7th. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Wednesday...Overhead Squat / Sit-ups

2009-12-02T15:03:00.003-06:00

Next Elements Class will start this Monday, Dec. 7th.

Sign up here!

We have one more Secret Santa Child to fulfill. Please help out with a couple of dollars to make a needy child's Christmas memorable.
We only need to come up with $40 more.
(For those that are already supporting a child, please get the gifts or money in by Friday, Thanks!)

A trainer will scale all workouts to your individual fitness level.

Meghan and Anne work through Helen "Wet" yesterday.

All workouts will be scaled to your individual fitness level.

As Many Rounds As Possible in 12 minutes:

Max Repetition Overhead Squats
25 Sit-ups

As soon as you cannot complete an overhead squat and the bar is lowered you must complete 25 sit-ups, this is considered one round. Also count Repetitions on the OHS.

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will start Monday Dec 7th. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday...Helen or Helen Wet

2009-12-01T15:44:00.004-06:00

Next Elements Class will start this Monday, Dec. 7th.
Sign up here!

A trainer will scale all workouts to your individual fitness level.

Luke, Why do all your workouts end this way?

All workouts will be scaled to your individual fitness level.

It was 60 degrees today, we will not have many chances like this until Spring!

Helen or Helen Wet

3 Rounds of: (I Originally forgot the rounds.)

400 meter Run or Row
21 Kettlebell Swings
12 Pull-ups

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will start Monday Dec 7th. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Monday... Happy Birthday Neil! C&J / Box Jump / Burpee

2009-11-30T10:42:00.005-06:00

Yesterday was Neil's 39th Birthday!
Time to celebrate with a Birthday WOD!

A trainer will scale all workouts to your individual fitness level.

Is this what a 39 year old man is supposed to look like?

YES! Especially if you do CrossFit!

All workouts will be scaled to your individual fitness level.

3 Rounds for time

13 Clean and Jerk
13 Box Jumps
13 Burpees

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thanksgiving Schedule

2009-11-25T16:04:00.003-06:00

Wednesday: Turkey Fry. Bring a Friend or Family. Bring a dish to pass.

CrossFit of Naperville will not be open on Thanksgiving.

Thursday: (Thanksgiving) Go to the Turkey Trot . 5K Run.

Friday: There will not be an evening OPEN GYM session. Come for a FREE Morning Workout.
Meet at the gym between 10:00 and 10:30 Workout is open to anyone, bring a friend.

Saturday: Come for a FREE Morning Workout.
Meet at the gym between 10:00 and 10:30 Workout is open to anyone, bring a friend.

Sunday...Rest Day, we will be closed.

See you again on Monday!

Wednesday...Pull-ups / Push-ups

2009-11-25T13:49:00.003-06:00

We will have a Turkey Fry after the workouts. Workouts to start early, around 5:00 and end around 7:00. Turkey to get dropped in oil around 7:30. Bring something to pass, post what you plan on bringing.

No Workout on Thanksgiving Day...Sign up and do the Turkey Trot with us Downtown Naperville!

A trainer will scale all workouts to your individual fitness level.

Jake, Anne, Ken and Eric working through yesterday's workout. And then our new time keeper.

All workouts will be scaled to your individual fitness level.

10-9-8-7-6-5-4-3-2-1

Pull-up
Push-up

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday...Hang Power Clean / Knee-to-Elbows / Kettlebell Swings

2009-11-24T16:29:00.007-06:00

Tomorrow we will have a Turkey Fry after the workouts. Workouts to end around 7:00 Turkey to get dropped in oil around 7:30. Bring something to pass, post what you plan on bringing.

No Workout on Thanksgiving Day...Sign up and do the Turkey Trot with us Downtown Naperville!

A trainer will scale all workouts to your individual fitness level.
Pictures from the Black Box Summit. Courtesy of SICFIT.com

All workouts will be scaled to your individual fitness level.

3 Rounds for Time:

5 Hang Power Cleans
25 Knee-to-Elbows
25 Kettlebell Swings

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Monday...Pull-ups / Burpees / Push Press

2009-11-23T16:08:00.003-06:00

No Workout on Thanksgiving Day...Sign up and do the Turkey Trot with us Downtown Naperville!

A trainer will scale all workouts to your individual fitness level.

Black Box Seminar workout at CrossFit Central in Austin, Texas.

All workouts will be scaled to your individual fitness level.

Double unders
30-20-10

Or

Jump Rope
90-60-30

then...

7 Rounds for Time of:

9 Pull-ups
6 Burpees
3 Push Presses

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Sunday...Rest day

2009-11-23T15:52:00.002-06:00

Select pictures coming from the Black Box Seminar.

Saturday...Group Workout

2009-11-23T14:53:00.005-06:00

No Workout on Thanksgiving Day...Sign up and do the Turkey Trot with us Downtown Naperville!

A trainer will scale all workouts to your individual fitness level.

Getting in a workout with Wes at CrossFit Austin.

All workouts will be scaled to your individual fitness level.

Non-CrossFitter

As Many Reps As possible in 15 minutes of:

Wall-Ball
Slam-Ball
Box Jumps
200 meter Run

OR

CrossFitter

As Many Reps As possible in 20 minutes of:

Med-Ball Cleans
Slam-Ball
Box Jumps
400 meter Run

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Friday... Burpees / Kettlebell Swings / Box Jumps

2009-11-20T07:19:00.008-06:00

FREE "Bring a Friend" workout this Saturday! If you have a friend who's interested, bring them!
Or stop in for a free intro!
10:00am - 12:00pm. Workout starts at 10:30.

A trainer will scale all workouts to your individual fitness level.

Rosanne doing overhead squats. She's using a PVC stick while holding two 5lb kettlebells.
Look at that depth! Great improvement Rosanne!

Mike get's his first kipping pull up! Sweet 'stache!

All workouts will be scaled to your individual fitness level.

5 Rounds for time

5 Burpees
10 Kettlebell Swings
15 Box Jumps

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar. November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday... Overhead Squats / Push-ups / Pull-ups

2009-11-19T11:04:00.006-06:00

A trainer will scale all workouts to your individual fitness level.

Ashley and Eric doing Eric's birthday workout yesterday.
Who's getting more height on that squat jump??
All workouts will be scaled to your individual fitness level.

21-15-9
Overhead Squats
Pushups
pullups

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up.
Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar.
November 28th WCS/ Gattone in Buffalo Grove,Il.3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Wednesday... Eric's 21 today! Lets take the BAR to HIM!

2009-11-18T11:11:00.009-06:00

Open gym will close tonight at 8!
A trainer will scale all workouts to your individual fitness level.

Happy Birthday Eric!
All workouts will be scaled to your individual fitness level.

Eric's 21st Birthday Workout.
I know Eric went to the bar last night, so let's bring the BAR to HIM!

21 Rounds
7 Barbell Squat Jumps
7 Barbell Push Press
7 Barbell Hang Power Clean

You can either scale the barbell to the jr bar, or make this a partner workout.

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up.
Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar.
November 28th WCS/ Gattone in Buffalo Grove,Il.3 Hour sessions. 8 to 11AM Cost $75.This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday..."Annie"

2009-11-17T16:44:00.003-06:00

Wednesday: open gym will close at 8.

A trainer will scale all workouts to your individual fitness level.

Fun with Box Jumps! John, Ken, Nate, Tim and Eric during yesterdays pre-workout.

All workouts will be scaled to your individual fitness level.

Weighted Box Squats
5-5-5

then...

"Annie"

50-40-30-20-10

Double-unders
Sit-ups

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar.
November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Monday...Snatch or Clean and Jerk

2009-11-16T15:12:00.005-06:00

Wednesday: open gym will close at 8.

A trainer will scale all workouts to your individual fitness level.

All workouts will be scaled to your individual fitness level.

Box Jumps
Max reps in 1 minute
rest 1 minute
Max reps in 30 seconds
rest 1 minute
Max reps in 15 seconds

then...

Clean and Jerk
1-1-1-1-1-1-1

or

Snatch 1-1-1-1-1-1-1

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

3) WCS/Gattone Sports Performance Lifting Seminar.
November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Sunday...Rest Day

2009-11-16T15:08:00.002-06:00

A little fun with Medicine balls after workout.
The game is called the Med-Ball Challenge. It is a lot of fun, but also quite a workout.

Now Go out and have some fun.

Saturday...Olympic Lifting Seminar

2009-11-16T14:55:00.004-06:00

I want to thank Mike Gattone of WCS/Gattone Sports Performance for working with some of our athletes at the Olympic Lifting Seminar.

This was another great event.

The next Seminar will be in Buffalo Grove on the 28th of November.

Friday...Push ups /Kettlebell Swings

2009-11-13T13:52:00.006-06:00

No Saturday workout this week.
Trainers will be attending the
Olympic Lifting Seminar at WCS/Gattone.
See everyone Monday!

A trainer will scale all workouts to your individual fitness level.

All workouts will be scaled to your individual fitness level.

Burgener Warm-up (Heavier than PVC)
1-1-1

then...

20-15-10-5

Push-ups
Kettlebell Swings

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

3) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday...5K or Push Press / Deadhang Pull-up

2009-11-12T12:02:00.004-06:00

No Saturday workout this week.
Trainers will be attending the Olympic Lifting Seminar at WCS/Gattone.

A trainer will scale all workouts to your individual fitness level.

Andrew Smiling in the middle of his workout. Behind him is the Elements Class with Dennis, Justin and Megan.

All workouts will be scaled to your individual fitness level.

Row or Run 5K

or

As Many Rounds as Possible in 15 minutes of:

1 Push Press
1 Deadhang Pull-up
3 Push Press
3 Deadhang Pull-up
5 Push Press
5 Deadhang Pull-up

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
November 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

3) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Wednesday...Thrusters / Knees-to Elbows

2009-11-11T16:32:00.003-06:00

A trainer will scale all workouts to your individual fitness level.Felipe overhead on a snatch.

All workouts will be scaled to your individual fitness level.

Double-unders
30-30-30

or

Jump Rope
60-60-60

then...

10-9-8-7-6-5-4-3-2-1

Thrusters
Knees-to-Elbows

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

3) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday...Run / Ring Dips

2009-11-10T15:12:00.004-06:00

A trainer will scale all workouts to your individual fitness level.

If you have not had a chance to see the Flags on Rotary Hill, Downtown Naperville, please make the time.
It is really an awesome display.
There are 2009 Full Sized Flags displayed over the entire hill.

All workouts will be scaled to your individual fitness level.

For time:

Run 800 meters
21 Ring Dips Run
400 meters
15 Ring Dips Run
200 meters
9 Ring Dips

Announcements:
1) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

2) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

3) Next Elements Class will be posted soon. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Monday...Felipe's B-Day Workout

2009-11-09T16:03:00.006-06:00

The Next Elements Class will begins Tonight!

A trainer will scale all workouts to your individual fitness level.

I think this may be Felipe's first workout here. Tonight's may be his last!
By the Way...This is what 35 should look like. Ask us how!

All workouts will be scaled to your individual fitness level.

Felipe is 35...So this is gonna suck. (And we will be scaling many of you, not you Felipe!)

For Time:

5 Rounds of:
7 Deadlifts
7 Kettelbell Swings
7 Med-Ball Cleans to Wall-Ball Shots
7 Hang Power Snatches
7 Push Presses
After the 5 rounds do 35 Burpees!

Announcements:
1) Next Elements Class will start Today. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Almost SOLD OUT! Call if you are interested.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Sunday...Rest Day

2009-11-09T15:32:00.003-06:00

Come in and ask us why!

Saturday...Tabata (Row / Squat / Push Press) / Tire Flip

2009-11-09T15:07:00.004-06:00

The Next Elements Class will begin Monday November 9th.

You are not signed up until you pay here!

4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.Jenn, Mike and Anne flipping our tire. We estimate the tire weight at 250 to 300 lbs.

All workouts will be scaled to your individual fitness level.

Team Workout:

8 intervals of Tabata Row
9 Team Tire Flips
8 intervals of Tabata Squat
9 Team Tire Flips
8 intervals of Tabata Push Press
9 Team Tire Flips

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Almost SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. SOLD OUT (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Naperville session is SOLD OUT!

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Friday... Step ups / Knees to Elbows / Push ups

2009-11-06T08:24:00.018-06:00

The Next Elements Class will begin Monday November 9th.

(2 SPOTS LEFT) You must sign up to hold your spot.

You are not signed up until you pay here!

4 of the last 5 sessions have SOLD OUT!!!

Olympic lifting Seminar Spaces are filling fast.

We will not be doing a Saturday workout, instead go to CrossFit Will County to show our support for their GRAND OPENING

A trainer will scale all workouts to your individual fitness level.

Pat Z, Pat L, and Ashley talk football and muscle cars before the workout....

What else could they possibly be talking about?

All workouts will be scaled to your individual fitness level.

5 Rounds for Time:

8 Alternating Weighted Step ups
12 Knees to Elbows
15 Push ups

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Each session is filling fast, reserve your spot soon!

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday...Pull-ups

2009-11-05T13:47:00.006-06:00

The Next Elements Class will begin Monday November 9th.

(2 SPOTS LEFT) You must sign up to hold your spot.

You are not signed up until you pay here!

4 of the last 5 sessions have SOLD OUT!!!

Olympic lifting Seminar Spaces are filling fast.

We will not be doing a Saturday workout, instead go to CrossFit Will County to show our support for their GRAND OPENING

A trainer will scale all workouts to your individual fitness level.

Mike working the Slam Ball yesterday.

http://media.crossfit.com/cf-video/CFJournal_TuckerIreland_MuscleUpProgressionTrailer.wmv
Sorry, but about freakin time!!!! (Nice work Eric.)

Eric get his first Muscle up, this isn't it...This is his third, but just pretend it's his first. from CrossFit of Naperville on Vimeo.

All workouts will be scaled to your individual fitness level.

Another good one from the Mainsite.

With a continuously running clock do one pull-up in the first minute, two pull-ups in the second minute, three pull-ups in the third minute...continue as long as you are able.

Use as many sets in each minute as needed, when you cannot finish the amount needed...you are done.

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.
Each session is filling fast, reserve your spot soon!

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Wednesday...Deadlift / Burpees

2009-11-04T09:59:00.006-06:00

The Next Elements Class will begin Monday November 9th.

(2 SPOTS LEFT) You must sign up to hold your spot.

You are not signed up until you pay here!

4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Mike L. and Pat (Son and Mother), and Jenn and Mike S. (Wife and Husband) are both doing yesterday's workout together.
This was Mike L's first CrossFit workout.

All workouts will be scaled to your individual fitness level.

Row 500 meters

then...

5 Rounds for time of:

5 Deadlifts
10 Burpees

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday...box Jumps / Slam Ball / Kettlebell Swings

2009-11-03T09:48:00.004-06:00

The Next Elements Class will begin Monday November 9nd.

Sign up to hold your spot.

You are not signed up until you pay here!

4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Just a little standing around at the gym!

All workouts will be scaled to your individual fitness level.

Burgener Warm-up
3 times with PVC pipe

then...

21-15-9

Box Jumps
Slam Ball
Kettlebell Swings

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Monday...Power Snatch / Overhead Squats / Run

2009-11-02T14:43:00.007-06:00

The Next Elements Class will begin Monday November 9nd.

A trainer will scale all workouts to your individual fitness level.

Jen in fast motion, finishing up the final workout from Elements Class.

All workouts will be scaled to your individual fitness level.

This workout was posted on the Mainsite today.
The workout is basically Nancy with Snatches added to it. (Scale as needed.)

5 Rounds for Time:

3 Power Snatches
15 Overhead Squats
400 meter Run

Announcements:
1) Next Elements Class will start Monday 11/9. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Sunday...Rest Day

2009-11-02T10:01:00.001-06:00

Saturday...Go to CrossFit Will County

2009-10-31T01:53:00.004-05:00

We visited CrossFit Will County for their Charity Event, "Killin' it for a Cure"

Workout was a team format of:

3 Rounds of:

20 Clean and Jerks 135
40 Kettlebell Swings 55/35
30 Pull-ups

Announcements:
1) Next Elements Class will start Monday 11/2. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Friday... Walking Lunges / Push Ups

2009-10-30T05:46:00.005-05:00

We will be closed tomorrow:

Go to CrossFit Will County for "Killin' it for a Cure"

Event starts at 9:00 AM

The Next Elements Class will begin Monday November 2nd.
Sign up to hold your spot.
4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Shan deadlifting for the first time in the strength portion of the workout of the day.

Joey and Luke working through the CrossFit Football workout.

All workouts will be scaled to your individual fitness level.

7 Rounds for time:

Walking Lunges
12 Push-ups

Announcements:
1) Next Elements Class will start Monday 11/2. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

5) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday...Double-Unders / Sit-ups

2009-10-29T15:07:00.004-05:00

The Next Elements Class will begin Monday November 2nd.
Sign up to hold your spot.

4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Let me know if you plan on attending the "Killin it for a Cure" charity event at CrossFit Will County.
Workout will be at 9AM at CrossFit Will County's new facility.

Jim matches his old 1 rep max in a 5 rep workout.

All workouts will be scaled to your individual fitness level.

Deadlift
5-5-5

then...

Double-under for 2 minutes
Sit-ups for 2 minutes
Double-under for 90 seconds
Sit-ups for 90 seconds
Double-under for 1 minute
Sit-ups for 1 minute
Double-under for 30 seconds
Sit-ups for 30 seconds

Have someone write down your counts for each set. Clock does not stop running.

Announcements:
1) Next Elements Class will start Monday 11/2. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

5) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Wednesday...Back Squat

2009-10-28T15:59:00.008-05:00

The Next Elements Class will begin Monday November 2nd.
Sign up to hold your spot.
4 of the last 5 sessions have SOLD OUT!!!

Ben, Eric, myself and Luke playing a version of Hooverball. Ben catches one in the face...this was not the only time we got it in the face, just the only one caught on film.

All workouts will be scaled to your individual fitness level.

Back Squat

5-5-5-5-5

Announcements:
1) Next Elements Class will start Monday 11/2. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

5) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Tuesday... "Nate"

2009-10-27T17:10:00.014-05:00

The Next Elements Class will begin Monday November 2nd.
Sign up to hold your spot.
4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Jake, Eric and Ben working through 10 rounds of "Cindy".

All workouts will be scaled to your individual fitness level.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

If you can't do muscle ups, sub 3 pull ups and 3 dips for each rep.

If you can't do handstand push ups, we'll scale to pike pushups.

Announcements:
1) Next Elements Class will start Monday 11/2. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...4 of the last 5 sessions SOLD OUT!.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

OLYMPIC WEIGHTLIFTING TECHNIQUE TRAINING SESSION

2009-10-27T09:25:00.008-05:00

Please mention CrossFit of Naperville when contacting
WCS with interest in this event.

(If you call with interest, please mention CrossFit of Naperville. This will help us to establish a solid relationship with Mike and his organization and CrossFit of Naperville.)

Saturday November 14th 8AM-11AM
Naperville
(NAPERVILLE SESSION IS FULL)
Saturday November 28th 8AM-11AM
Buffalo Grove

WCS/Gattone Sports Performance Presents

OLYMPIC WEIGHTLIFTING
TECHNIQUE TRAINING SESSIONS

Perfect your technique with World Class Coaches
WCS Physical Therapy
616 A W 5th Ave
Naperville, IL

1555 Barclay Blvd
Buffalo Grove, IL

Take advantage of this great opportunity to spend a few hours perfecting or learning better technique on the Olympic Lifts with some of the most knowledgeable and experienced coaches in the country!.

This is a “hands on” event designed to help those individuals that practice Olympic Lifting in their training programs perform them more efficiently and safely!

Our staff for these sessions will include USA Weightlifting Senior International Coaches:
· Roger Nielsen; Head Coach for the 2008 USA Men’s Olympic Weightlifting Team, Coach of the 1992 Olympic Team, and Head Coach for several World Championships and Pan American Games Teams.
· Mike Gattone; Personal Coach for Olympic Gold Medalist in Weightlifting, Tara Nott, Assistant Coach for the USA Women’s Team at the 2008 Junior World Weightlifting Championships and Competition Director for the Weightlifting event of the 1996 Atlanta Olympic Games.
· Justin Adkins; USA Weightlifting Certified Club Coach and Sports Performance Coach

Cost per session is $75 (This is only $25 per hour for world class trainers.)

First Session will take place Saturday August 1st 8 AM – 11 AM

Phone reservations or emails are required for participation! Please call 847-947-7398 or email gattonesportsperformance@gmail.com to register.

Again, please mention CrossFit of Naperville.

There will be a second session at WCS/Gattone Sports performance
Buffalo Grove on November 28th 8AM-11AM.

Monday...10 Rounds of "Cindy"

2009-10-26T15:35:00.008-05:00

The Next Elements Class will begin Monday November 2nd.
Sign up to hold your spot.
4 of the last 5 sessions have SOLD OUT!!!

A trainer will scale all workouts to your individual fitness level.

Andrew does Clapping Pull-ups for the CrossFit Football workout.

Nate and Jake work through "Randy".

All workouts will be scaled to your individual fitness level.

Push Presses
5-5-5

then...

1o Rounds of "Cindy"

5 Pull-ups
10 Push-ups
15 Squats

Announcements:
1) Next Elements Class will start Monday 11/2. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) WCS/Gattone Sports Performance Lifting Seminar.
November 14th WCS/ Gattone in Naperville, Il. (CrossFit of Naperville will be closed this Saturday.)
Novenber 28th WCS/ Gattone in Buffalo Grove,Il.
3 Hour sessions. 8 to 11AM Cost $75.
This is a bargain for the level of coaching that will be provided.

5) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Sunday...Rest Day

2009-10-26T15:17:00.006-05:00

Get some rest, see you Monday.

The Grumpy Bulldog / CrossFit of Naperville Flag Football team.

Playoffs and Championship game is next Saturday!!!
Our team goes into the playoffs with a 5-1-1 record.

Saturday...Team "Filthy Fifty"

2009-10-26T15:10:00.002-05:00

A trainer will scale all workouts to your individual fitness level.

There are more pictures from Saturday's workout here: http://picasaweb.google.com/crossfitnaperville/09_10_24_WOD#

All workouts will be scaled to your individual fitness level.

Team "Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses
50 Good Mornings
50 Wall Ball Shots
50 Burpees
50 Double Unders

Announcements:
1) Next Elements Class will start Monday 11/2. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Friday..."Randy"

2009-10-23T09:52:00.007-05:00

Tomorrow we continue the FREE workouts in the gym.
Meet in the morning between 10:00 and 10:30AM.
Bring a friend.

A trainer will scale all workouts to your individual fitness level.

Rosanne's progression during and after yesterday's workout. First picture is during the WOD. Second picture is right after, she has the "Holy Crap" look. Third Picture is the "What the Hell are you looking at" look.

All workouts will be scaled to your individual fitness level.

"Randy"

75 Power Snatches for time

(Let me know if you want an alternate WOD for today. I will probably do "Randy", but I know my legs are hurting a bit.)

Announcements:
1) Next Elements Class will start Monday 11/2. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
SIGN UP EARLY...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) We will be closed on October 31st to attend CrossFit Will County's "Killin it for a Cure" event to support Breast Cancer Research.
I will post information as soon as I get it.

4) 8 week S.P.E.A.R. "Women Only" Self Defense Seminar.
Details and Schedule coming soon.

Thursday..."Jackie"

2009-10-22T15:41:00.003-05:00

A trainer will scale all workouts to your individual fitness level.

Double-unders are becoming "Big Boy" friendly. Ben working on his double-unders.

All workouts will be scaled to your individual fitness level.

"Jackie"

1000 meter Row
50 Thrusters
30 Pull-ups

One time through.

Announcements:
1) Next Elements Class will start Monday 11/2. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

Wednesday..."The Chief"

2009-10-21T15:26:00.004-05:00

A trainer will scale all workouts to your individual fitness level.

Anne and Pat, daughter and mother, work through the workout together.

All workouts will be scaled to your individual fitness level.

"The Chief"

Max rounds on 3 minutes of:

3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute, repeat for a total of 5 cycles.
Post rounds complete for each of the 5 cycles.
Each cycle start over with Power Cleans.

Announcements:
1) Next Elements Class will start Monday 11/2 or 11/9. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

Tuesday...Mountain Climbers / Kettlebell Swings / Slam Ball

2009-10-20T14:58:00.004-05:00

A trainer will scale all workouts to your individual fitness level.

Jake keeping the workouts functional to his job. Jake is an EMT and has to carry some tools over his shoulder while holding onto a case in the other hand. A Sandbag and kettlebell are used to replicate this.

Elements Class powers through the first CrossFit workout.

All workouts will be scaled to your individual fitness level.

Double-unders
20-20-20

or

Single Jumps
60-60-60

then...

3 Rounds for Time:

21 Mountain Climbers (21 total, Alternating legs)
21 Kettlebell Swings
21 Slam-Ball

Announcements:
1) Next Elements Class will start Monday 11/2 or 11/9. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

Monday...Step-ups / Knee-to-Elbows / Push-ups

2009-10-19T15:51:00.006-05:00

TODAY'S ELEMENTS CLASS IS FULL!!
OPEN GYM WILL CLOSE EARLY (8PM) TODAY.

A trainer will scale all workouts to your individual fitness level.Scot Todnem makes an appearance for a workout on Friday evening.

All workouts will be scaled to your individual fitness level.

800 meter Run or Row

then...

5 Rounds for Time:

8 Step-ups (Weighted)
12 Knee-to-Elbows
15 Push-ups

Announcements:
1) Next Elements Class will start Monday 11/2 or 11/9. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) Open gym will be closed at 8PM Today. (We will still be open from 6PM to 8PM)

Sunday...Rest Day

2009-10-19T10:03:00.003-05:00

MONDAY'S ELEMENTS CLASS IS FULL!!
OPEN GYM WILL CLOSE EARLY (8PM) MONDAY.

A trainer will scale all workouts to your individual fitness level.

Jake in the foreground, while Rosanne and her daughter, Cami, are in the background...All working through Saturday's workout.

Announcements:
1) Next Elements Class will start Monday 11/2 or 11/9. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) Open gym will be closed at 8PM on Monday. (We will still be open from 6PM to 8PM)

Saturday...Run / Kettlebell Swings / Push-ups

2009-10-19T09:40:00.005-05:00

MONDAY'S ELEMENTS CLASS IS FULL!!
OPEN GYM WILL CLOSE EARLY (8PM) MONDAY.

A trainer will scale all workouts to your individual fitness level.

One of our newest members, Shan, working through "Jeremy" on Friday.

All workouts will be scaled to your individual fitness level.

You may be able to call this "Helen" with push-ups:

3 Rounds for time

400 meter Run
21 Kettlebell Swings
12 Push-ups

Announcements:
1) Next Elements Class will start Monday 11/2 or 11/9. Classes will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.
Sign up early...3 of the last 4 sessions SOLD OUT!

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) Open gym will be closed at 8PM on Monday. (We will still be open from 6PM to 8PM)

Friday..."Jeremy"

2009-10-16T15:43:00.009-05:00

MONDAY'S ELEMENTS CLASS IS FULL!!

A trainer will scale all workouts to your individual fitness level.

Joey doing the 75 thrusters for time while in the background Jake, John and Nate work through yesterday's WOD.

All workouts will be scaled to your individual fitness level.

"Jeremy"

21-15-9

Overhead Squats
Burpees

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) Open gym will be closed at 8PM on Monday. (We will still be open from 6PM to 8PM)

Thursday...Deadlift / Ring Dips / Pull-ups

2009-10-15T14:11:00.003-05:00

ONLY TWO SPOTS LEFT IN MONDAY'S ELEMENTS CLASS!!

A trainer will scale all workouts to your individual fitness level.

Rosanne working through yesterday's workout.

All workouts will be scaled to your individual fitness level.

As many Rounds As Possible in 20 minutes of:

12 Deadlifts
9 Ring Dips
6 Pull-ups

Announcements:
1) ONLY TWO SPOTS LEFT.
Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

3) Open gym will be closed at 8PM on Monday. (We will still be open from 6PM to 8PM)

Wednesday...Thrusters

2009-10-14T14:30:00.003-05:00

A trainer will scale all workouts to your individual fitness level.

This was the first time that the Pats lifted weight for a max. They did great!

Pat Z's first CrossFit Total, Deadlifts 145lbs from CrossFit of Naperville on Vimeo.

Pat L's first CrossFit Total, Deadlifts 185lbs from CrossFit of Naperville on Vimeo.

All workouts will be scaled to your individual fitness level.

75 Thrusters for Time

Scale this so that you can be within 4:00 to 6:00.

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

Tuesday..."CrossFit Total"

2009-10-13T10:36:00.005-05:00

Pat, Pat and Amanda working through Luke's B-Day workout. Luke and Ben doing the same.

No scaling today...Time to go BIG again!

"CrossFit Total"

Back Squat, 1 Rep Max
Shoulder Press, 1 Rep Max
Deadlift, 1 Rep Max

http://picasaweb.google.com/crossfitnaperville/09_9_10_WOD#5380203741604217778

Be courteous and please keep things moving, as we may have a bunch of people to get through the Total. Work in groups and make sure you are spotting each other.

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Email us if you are interested in a Introductory Session.
CrossFitNaperville@gmail.com

Monday...Luke's Chipper, Happy Late Birthday Workout

2009-10-12T14:58:00.007-05:00

A trainer will scale all workouts to your individual fitness level.

Some of the Bulldogs!
Luke, maybe we wouldn't notice your chin if you didn't stick it out in every other picture.

All workouts will be scaled to your individual fitness level.

Happy F'n Birthday Luke!

400 meter Run
27 Dumbbell Squat Snatches (Alternating Hands)
27 Pull-ups
27 Box Jumps
27 Knees-to-Elbows
27 Med-Ball Cleans to Wallball shots
27 Lunges (Alternating Legs)
27 Burpees
27 Double Unders
400 meter Run

Just found out Luke is 27 and not 28...good thing, otherwise this was going to be a really hard workout.

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Sunday...Rest Day

2009-10-12T14:55:00.002-05:00

A trainer will scale all workouts to your individual fitness level.

Some things need no caption...

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Saturday...We may be at an end for this season's FREE Saturday workouts.

2009-10-12T14:36:00.003-05:00

A trainer will scale all workouts to your individual fitness level.

John and Amanda working through the Workout of the Day, while Luke just hangs around.

All workouts will be scaled to your individual fitness level.

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE workout in the gym. Meet at the gym between 10 AM and 10:30. The workout will last one hour. Bring a Friend.
This may be one of the last or could be the last "FREE" workout for the year.

Friday...Kettlebell Swings / Knee-to-Elbows / Push-ups

2009-10-09T15:23:00.005-05:00

Saturday Workout is IN THE GYM!!!!

A trainer will scale all workouts to your individual fitness level.

John clean and jerk 155lbs. John was working on form and will be able to more next time. from CrossFit of Naperville on Vimeo.

All workouts will be scaled to your individual fitness level.

21-15-9

Kettlebell Swings
Knee-to-Elbows
Push-ups

http://picasaweb.google.com/crossfitnaperville/09_9_8_WOD#5379458403266582466

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE workout in the gym. Meet at the gym between 10 AM and 10:30. The workout will last one hour. Bring a Friend.
This may be one of the last or could be the last "FREE" workout for the year.

Thursday...Row / "L" Pull-ups / Squat

2009-10-09T09:57:00.003-05:00

A trainer will scale all workouts to your individual fitness level.

Ken working through Andrew's workout yesterday. Since the Flag Football game was canceled, Luke and Ben came in for the CrossFit Football workout.

All Workouts will be scaled to your individual fitness level.

Clean and Jerk
or
Snatch
1-1-1
Go for a MAX.

then...

4 Rounds for Time:

200 meter Row
5 "L" Pull-ups
10 Bodyweight Back Squats

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE workout in the gym. Meet at the gym between 10 AM and 10:30. The workout will last one hour. Bring a Friend.
This may be one of the last or could be the last "FREE" workout for the year.

Wednesday...Ring Dips / Push Press / Push-ups

2009-10-07T15:53:00.003-05:00

A trainer will scale all workouts to your individual fitness level.

Clark and Amanda doing Squat Jumps. Yesterday's workout was a leg killer.

This is how you feel during a CrossFit Football workout. Ashe and Luks pictured here, Ben is off camera to the left.

All workouts will be scaled to your individual fitness level.

As Many Rounds As Possible in 20 Minutes:

5 Ring Dips
7 Push Presses
10 Push-ups

Announcements:
1) Next Elements Class will start Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE "In the Park" workout (weather permitting). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

Add your own caption here!

Tuesday...Farmers Walk / Overhead walking Lunges / Squat Jumps

2009-10-06T16:01:00.005-05:00

A trainer will scale all workouts to your individual fitness level.

Ashley and Amanda working through Helen. Once they get their kipping pull-ups, they will be doing this workout as Rx'd.

5 Rounds for Time:

Farmers Walk (Across the Gym)
Overhead Walking Lunges (Across the Gym)
15 Squat Jumps

Announcements:
1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE "In the Park" workout (weather permitting). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

Monday... Tabata "you call its"

2009-10-05T15:09:00.007-05:00

Eric doing his post workout "cool down" routine after his CrossFit Football workout

All workouts will be scaled to your individual fitness level.

Jump Rope

If you can do double unders, do 50.

If you can't, do 150 jump ropes.

Then...

"Tabata you call its"
8 Intervals Squat (squats may be bottom to bottom at trainer's discretion)
8 Intervals Movement #1
8 Intervals Movement #2
8 Intervals Movement #3

Pick 3 DIFFERENT movements from the list below:
- Push Up
- Pull Up
- Sit Up
- Box Jump
- Dips
- Sumo Deadlift High Pull
- Kettle Bell Swings
- Thrusters
- Row
You will be performing 8 Tabata intervals of each movement IN ADDITION TO TABATA SQUATS.

Each interval consists of 20 seconds of work and 10 seconds of rest. Count repetitions for each interval. The sum of all the reps will be your score for this workout.

Announcements:
1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) Saturday FREE "In the Park" workout (weather permitting). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

Sunday...Rest Day

2009-10-05T11:30:00.003-05:00

Abby getting a shot in on Luke during the SELF DEFENSE Seminar.
Luke should know better than to come after a CrossFit girl.

Now get some rest!

Saturday...S.P.E.A.R. SELF DEFENSE Seminar

2009-10-05T11:17:00.003-05:00

Special thanks to Joe and Fabio from Blauer Tactical for putting on another great event.

More pictures here: http://picasaweb.google.com/crossfitnaperville/09_10_3_SPEAR_Women_Only_SELF_DEFENSE#

Friday..."Helen"...SPEAR SELF DEFENSE Seminar tomorrow!

2009-10-02T13:09:00.006-05:00

Tomorrow is the SPEAR SELF DEFENSE Seminar.

Class begins a 10AM "Women Only"

No Park Workout!!!

All workouts will be scaled to your individual fitness level.

Joe Sipari requested this workout at FGB4, then the mainsite posted it 2 days ago. So enough coincidences to put it as today's workout.

"Helen"

400 meter Run
21 Kettlebell Swings
12 Pull-ups

If you don't like the rain you can do it "wet".

Announcements:
1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 3). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

Thursday..."Grace" or 30 reps Ground to Extension

2009-10-01T15:36:00.004-05:00

Today we will be open from 5:00PM to 6:00PM.
If you plan on coming in please give yourself time to get the workout in by 6:00PM.
We will be closed during our normal "Open Gym" hours.
Sorry for the inconvenience.
In this picture Felipe was in the process of doing 50 butterfly kipping pull-ups in a row.

All workouts will be scaled to your individual fitness level.

"Grace"

30 Clean and Jerks for time

Or

30 Repetions Ground to Overhead
Any way you want.

Announcements:
1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 3). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

Wednesday... Happy Birthday Amanda!! 24th Birthday Workout

2009-09-30T10:16:00.005-05:00

This coming Thursday (10/1) we will be open from 5:00PM to 6:00PM.
If you plan on coming in please give yourself time to get the workout in by 6:00PM.
We will be closed during our normal "Open Gym" hours.
Sorry for the inconvenience.

Today is Amanda's 24th Birthday!

Fight Gone Bad IV has generated $1,012,732 for:Athletes for a Cure (Prostate Cancer research)and the Wounded Warrior Project

All workouts will be scaled to your individual fitness level.

"Amanda's 24th Birthday Workout"

24 Push Ups
4 Box Jumps
20 Push Ups
8 Box Jumps
16 Push Ups
12 Box Jumps
12 Push Ups
16 Box Jumps
8 Push Ups
20 Box Jumps
4 Push Ups
24 Box Jumps

If you can do 24" box jumps... then do them!

Announcements:
1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 3). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

Tuesday..."Daniel"

2009-09-29T11:52:00.004-05:00

Fight Gone Bad IV from Dave Hanson on Vimeo.

Video from Dave Hanson of CrossFit Tri-Cities, Multi-Affiliate event for Fight Gone Bad IV.

Fight Gone Bad IV has generated $1,012,732 for:
Athletes for a Cure (Prostate Cancer research)
and the Wounded Warrior Project

All workouts will be scaled to your individual fitness level.

"Daniel"

For Time:
50 Pull-ups
400 meter Run
21 Thrusters
800 meter Run
21 Thrusters
400 meter Run
50 Pull-ups

Scale to keep your time under 20 minutes.

Announcements:

1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 3). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

Monday...Snatch / Run

2009-09-28T17:31:00.003-05:00

Please look back to Saturday's post...I added the pictures from the Fight Gone Bad Event.

The early group warms up for the Workout Of the Day.

Eric gives his new Bayou City CrossFit t-shirt a proper sweat bath.

The elements class has started. First day of Elements was today.
Watch for the next Elements Class.

All workouts will be scaled to your individual fitness level.

Burgener warm-up
3 rounds

then...

5 rounds for time:

7 Hang Power Snatches
200 meter run

Announcements:

1) Next Elements Class will start either Monday 10/12 or Monday 10/19. Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 3). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

Sunday...Rest Day

2009-09-28T17:30:00.002-05:00

I'm hearing that a lot of people that did Fight Gone Bad and played on the Grumpy Bulldog / CrossFit of Naperville Flag football team are hurting a little bit today.

Rest up, we get back to work next week.

Saturday...Fight Gone Bad IV

2009-09-28T16:16:00.004-05:00

More Pictures can be found here:
http://picasaweb.google.com/crossfitnaperville/09_9_26_FGB4#

What a great event.

The Multi-Affiliate event included CrossFit of Naperville, CrossFit Tri-Cites, CrossFit Fire, CrossFit Chicago,CrossFit DuPage, CrossFit Roselle, Will County Crossfit and many other CrossFitters from around the area.

Trouble with Internet...Will add stuff later.

3 Spots left in Elements Class.

Friday...Push-ups / Kettlebell Swings

2009-09-25T11:46:00.004-05:00

NO Saturday Workout in the Park

Next Elements Class starts this Monday September 28th.
There are only 3 spots left, if you are interested, please sign up ASAP to assure your space.

All workouts will be scaled to your individual fitness level.

If you are doing Fight Gone Bad tomorrow, you may want to rest or do a skill day.

Otherwise here you go.

20-15-10-5

Push-ups
Kettlebell Swings

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 4). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only". Saturday, October 3rd Time to be set. "Women Only" Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20. Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Thursday...Power Snatches / Box Jumps

2009-09-24T16:40:00.004-05:00

Next Elements Class starts this Monday September 28th.
There are only a few more spots left, if you are interested, please sign up ASAP to assure your space.

We are selling what's left of our Fight Gone Bad shirts for $7.00 each. I have the Shirts here at the gym.
(Two versions, only certain sizes.)

All workouts will be scaled to your individual fitness level.

5 Rounds for Time:

6 Power Snatches
10 Box Jumps

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

2) NO Saturday FREE "In the Park" workout this week (see Note 4). Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only".
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Wednesday...The Presses

2009-09-23T15:39:00.004-05:00

Next Elements Class starts this Monday September 28th.
Don't miss out if you have been trying to get in to this class.

SATURDAY is FIGHT GONE BAD IV.
If you haven't sent out emails or asked for donations...this would be the time to get it going.
http://www.crossfitnaperville.com/2009/07/fight-gone-bad-ivcharity-event.htmlGood friend to CrossFit of Naperville, FIAT SWAT member and writer for Trinity Training Group Blog, Louis Hayes, made the CrossFit.com website today. You may be able to see Louis Hayes at Fight gone bad...If he is not working. If you do see him, make sure you ask for his autograph. I know he has been on the site before, at least in the journal. Which makes him a super star in CrossFit.

All workouts will be scaled to your individual fitness level.

The Presses

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class was at capacity and people were turned away. If you are interested in the Sept 28th class please sign up ASAP to assure your space.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only".
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Tuesday...Kettlebell Swings / Sumo-Deadlift-High-Pull

2009-09-22T15:31:00.003-05:00

Also Next Elements Class starts this Monday September 28th.
Don't miss out if you have been trying to get in to this class.

Top Left: Ashley's deadlift Top Right: Justin and Amanda's first "FRAN"
Bottom Left: Nate, Ken, Jim and Clark working the Burpees. Bottom Right: Elements meets a mini "FRAN".

All workouts will be scaled to your individual fitness level.

800 meter Run

then...

10 rounds for time

10 Kettlebell Swings
10 Sumo-Deadlift-High-Pull

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class was at capacity and people were turned away. If you are interested in the Sept 28th class please sign up ASAP to assure your space.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only".
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Monday...Deadlift / Burpees

2009-09-21T14:51:00.003-05:00

SATURDAY is FIGHT GONE BAD IV.
If you haven't sent out emails or asked for donations...this would be the time to get it going.
http://www.crossfitnaperville.com/2009/07/fight-gone-bad-ivcharity-event.html

Also Next Elements Class starts September 28th.
Don't miss out if you have been trying to get in to this class.

"FRAN" time at the gym. Don't know what your "FRAN" time is, or what a "FRAN" time is...come in and find out.

All workouts will be scaled to your individual fitness level.

5 rounds for time:

5 Deadlift
10 Burpees

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class was at capacity and people were turned away. If you are interested in the Sept 28th class please sign up ASAP to assure your space.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only".
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Sunday...pictures from the SPEAR SELF DEFENSE Seminar

2009-09-21T10:54:00.005-05:00

The guys from Blauer Tactical put on a great seminar.

I want to thank Joe and Fabio for all those that attended.

If you know any women that would be interested in the "Women Only" Seminar, please let them know. October 3rd 10AM, here at CrossFit of Naperville.

More pictures here: http://picasaweb.google.com/crossfitnaperville/09_9_19_SPEAR_Seminar_Blauer_Tactical#

Saturday...Workout in the Park

2009-09-21T10:46:00.005-05:00

Emily and Rosanne working through the park workout. On the right: Not sure what this dumbass is smiling about.
The city had just had the field aerated...mud nuggets were everywhere. So we called an audible and kept everyone off the muddy grass.

All workouts will be scaled to your individual fitness level.

Non-CrossFitters

As many rounds as possible in 10 minutes:

7 Kettlebell Swings
7 Box Jumps
7 Push-ups
Run from station to station.

CrossFitters

As many rounds as possible in 15 minutes:

10 Kettlebell Swings
10 Box Jumps
10 Push-ups
Run from station to station.

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class was at capacity and people were turned away. If you are interested in the Sept 28th class please sign up ASAP to assure your space.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting a Self Defense Seminars for "Women Only".
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Friday...Do you know what time it is? It's your "FRAN" time!!!!!

2009-09-18T09:51:00.006-05:00

This Saturday is the S.P.E.A.R. SELF DEFENSE Seminar,
taught by Joe Sipari of Blauer Tactical.
Please let me know if you are going to attend and if you are bringing anyone with you.

"ANYONE WELCOME"

Here is a picture of a coyote that was resting under the tree. It got moving when it saw me coming near it.

Workout pictures and more of the coyote can be found in pictures for this date, or right here: http://picasaweb.google.com/crossfitnaperville/09_9_17_WOD#

Also for those that think you can't get a kipping pull-up (Deirdra is 60):

Deirdra's Pullups from TJ Belger on Vimeo.

All workouts will be scaled to your individual fitness level.

One of the most common question in CrossFit,
"What's your "FRAN" time?"

"FRAN"
21-15-9

Thrusters
Pull-ups

Announcements:

1) Next Elements Class will start Monday 9/28 and end Friday 10/9 . Class will be Monday, Wednesday and Friday from 8PM to 9PM for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class was at capacity and people were turned away. If you are interested in the Sept 28th class please sign up ASAP to assure your space.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Thursday...Box Jumps / Slamball / Kettlebell Swings

2009-09-17T14:59:00.003-05:00

This Saturday is the S.P.E.A.R. SELF DEFENSE Seminar,
taught by Joe Sipari of Blauer Tactical.
Please let me know if you are going to attend and if you are bringing anyone with you.

"ANYONE WELCOME"

All workouts will be scaled to your individual fitness level.

"Pick a run"
200meter x 2
400 meter
800 meter
1 mile

then...

21-15-9

Box Jumps
Slamball
Kettlebell Swings

Announcements:

1) CLASS is FULL. Next Elements Classs will be announced soon. We will see those that had contacted us on Monday. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class is at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Wednesday..."Annie"

2009-09-16T16:07:00.005-05:00

This Saturday is the S.P.E.A.R. SELF DEFENSE Seminar,
taught by Joe Sipari of Blauer Tactical.
Please let me know if you are going to attend and if you are bringing anyone with you.

"ANYONE WELCOME"

Ashley doing yesterday's workout, while Luke and Ben do the strength portion of the CrossFit Football workout.

All workouts will be scaled to your individual fitness level.

Push Press
5-5-5

then...

"Annie"

50-40-30-20-10

Double-unders
Sit-ups

Announcements:

1) CLASS is FULL. Next Elements Classs will be announced soon. We will see those that had contacted us on Monday. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class is at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

Tuesday...Sprint / Pull-ups

2009-09-15T15:29:00.003-05:00

Latest Elements class working through their first workout of the day. Rosanne, Abby, Anne, Pat, Mike and Matt, with Luke watching over the whole crowd.

All workouts will be scaled to your individual fitness level.

2 sets Max rep Ring Dips

then...

5 rounds for time:

200 meter Run
10 Pull-ups

http://picasaweb.google.com/crossfitnaperville/09_7_17_WOD#5360563928416729042

Announcements:

1) CLASS is FULL. Next Elements Classs will be announced soon. We will see those that had contacted us on Monday. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class is at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Monday..."Diane"

2009-09-14T16:00:00.003-05:00

Left are ugly "Bird Pickers" to the right, Melissa from March doing proper "Bird Pickers".

All workouts will be scaled to your individual fitness level.

Double-unders or Jump Rope for Skill

then

"Diane"

21-15-9

Deadlift
Handstand Push-up

Announcements:

1) CLASS is FULL. Next Elements Classs will be announced soon. We will see those that had contacted us on Monday. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class is at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Sunday...Rest Day

2009-09-14T14:08:00.001-05:00

Zeke always want to participate in the workouts.

Saturday...Workout in the Park

2009-09-14T13:45:00.003-05:00

Another beautiful "In the Park Workout".

All workouts will be scaled to your individual fitness level.

Non-CrossFitters

3 rounds for time in teams of four:

10 Burpees each: first person does a burpee, then the second until everyone has done one. (Repeat)
Overhead Med-Ball Hill Run: Each person carries the ball 1/4 of the way up, passing to a teammate at each cone.
20 Sit-ups: first person does a sit-up, then the second until everyone has done one. (Repeat)

OR

CrossFitters

3 rounds for time in teams of two:

10 Med-Ball-Burpees each: first person does a Med-Ball-Burpee, passing the Med-ball as high as they can to their teammate.
Overhead Med-Ball Hill Run: Carry your own Med-Ball or 25lb plate.
15 Med-Ball-Sit-ups: first person does a Med-Ball-Sit-up, passing the Med-ball to their teammate.

Announcements:

1) CLASS is FULL. Next Elements Classs will be announced soon. We will see those that had contacted us on Monday. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

September 14th Class is at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Friday..."Dennis" OR Walking Lunges / Pull-ups / Sit-ups

2009-09-11T15:55:00.007-05:00

The Victims of 9/11...Move Forward but Never Forget!

We are almost out of the
"BECAUSE YOUR GYM SUCKS" t-shirts.
We now need to come up with another shirt.
We would like to get some ideas for the next run.
ANY IDEAS?
(Also we are looking at Zip-up Hoodies for the fall.)

All workouts will be scaled to your individual fitness level.

"Dennis"

5 rounds for time

25 Knees-to-Elbows
25 Bird Pickers
400 meter Run

Or

Walking Lunges
21 Pull-ups
21 Sit-ups
Walking Lunges
15 Pull-ups
15 Sit-ups
Walking Lunges
9 Pull-ups
9 Sit-ups

If you are compelled, the Mainsite version was 21,18,15,12,9,6.

"Dennis":
http://picasaweb.google.com/crossfitnaperville/09_3_10_WOD#5311570414451804898

Walking Lunges:
http://picasaweb.google.com/crossfitnaperville/09_3_21_WOD#5316417341310314418

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Thursday...Run / Kettlebell Swings / Box Jumps

2009-09-10T16:08:00.003-05:00

Bobbi during yesterday's workout.

All workout will be scaled to your individual fitness level.

Push Press

3-3-3

then...

200 meter Run
21 Kettlebell Swings
21 Box Jumps
200 meter Run
15 Kettlebell Swings
15 Box Jumps
200 meter Run
9 Kettlebell Swings
9 Box Jumps

http://picasaweb.google.com/crossfitnaperville/09_8_13_WOD#5369833346497857474

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Wednesday...Row / Run / Squats / Push-ups / Pull-ups

2009-09-09T16:02:00.002-05:00

It wasn't pretty, but Ben is the first at CrossFit of Naperville to hit the 500lb mark. from CrossFit of Naperville on Vimeo.

Nate deadlifts 385lbs from CrossFit of Naperville on Vimeo.

We had some big numbers and a few crushed personal records.

All workouts will be scaled to your individual fitness level.

500 meter Row
400 meter Run
30 Squats (Sorry for the squats the day after CrossFit Total...But here we go anyway.)
20 Push-ups
10 Pull-ups

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

S.P.E.A.R. System Self Defense Seminar

2009-09-08T10:09:00.010-05:00

Saturday October 3rd 10AM, "WOMEN ONLY"

This seminar is for any age group and any fitness or experience level.

This is Hands-On training, come dressed as if you were going to a workout.

The S.P.E.A.R. system is to personal protection what CrossFit is to fitness!

You and your loved ones are your most valued assets. Now it is time to learn how to protect your investment!

All tactics are based on what the human body wants to do prior to any training and medically supported!

If the fight comes to you, would you be prepared?

Seminar will be taught by Joe Sipari

-Blauer Tactical Systems Coach
-Police Officer
-State Police trainer
-Police Academy Trainer
-CrossFit Level 1 Coach

Price for these event will be discounted for everyone:
Members: FREE
Family of Members: $10
Non-Members: $20

Location:
CrossFit of Naperville
800 Frontenac Rd.
Aurora, IL 60504
MAP

Any questions please call 630-452-5148 or email crossfitnaperville@gmail.com

Members: FREE

Family of Members: $10 (Bring a copy of your receipt to the event.)

Non-Members: $20 (Bring a copy of your receipt to the event.)

If you do not have a Paypal account you will be asked to generate one. After this you can pay with Paypal, Bank transfer, Debit or Credit Card. If you prefer Cash or Check, please contact me.

Tuesday..."CrossFit Total"

2009-09-08T08:45:00.004-05:00

Fight Gone Bad IV is the 26th of September.
We will be participating at St. Charles with CrossFit Tri-Cities, CrossFit Chicago, CrossFit Fire and others.
It is time for you guys to get registered, join the CrossFit of Naperville team, and start to raise money for two Great causes:
Athletes for a Cure
and
Wounded Warrior Project

Clark uses the CrossFit equivalent of his Jedi powers to raise the bar with his mind.

All workouts will be scaled to your individual fitness level.

Except this one...Here is where we go BIG.

We have certain workout that we will not do unless the CrossFit mainsite prescribes it...We yesterday the CrossFit mainsite workout was the "CrossFit Total". I see some personal records in our near future.

"CrossFit Total"

Back Squat, 1 Rep Max
Shoulder Press, 1 Rep Max
Deadlift, 1 Rep Max

We will add each lift together and this will be your total. Typically you will have three lifts to hit your Max. More lifts are allowed at the trainer's discretion.

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

3) Joe Sipari from Blauer Tactical will be conducting two Self Defense Seminars.
Saturday, September 19th at 1:00. "Anyone welcome"
Saturday, October 3rd Time to be set. "Women Only"
Price as follows: Members - FREE, Family of Members - $10, Non-Members - $20.
Click here for more details.

4) Fight Gone Bad IV: Charity Supporting Athletes For a Cure and The Wounded Warrior Project. Saturday September 26th CrossFit of Naperville will be participating in St. Charles with CrossFit Tri-Cites, CrossFit Chicago, CrossFit Fire and others to support these great Causes.
Go to http://www.fgb4.org/ and join the CrossFit of Naperville team.
Or if would just like to donate you can donate through my FGB4 page here: https://www.rapidreghost.com/fgb/php/frpage.php?frID=25746

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Friday..."Elizabeth"

2009-09-04T13:43:00.005-05:00

Saturday and Monday we will be closed.

See everyone tonight and then on Tuesday.

Wood is being polyurathaned for the new lifting platforms. They are in now.

All workouts will be scaled to your individual fitness level.

"Elizabeth"

21-15-9

Clean
Ring Dips

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Since this weekend is a holiday weekend and the Park will be occupied by the Last Fling, we are canceling the Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Thursday...Kettlebell Swings / Knee-to-Elbow / Push-ups, then a Run

2009-09-03T14:29:00.004-05:00

Felipe, Nate, Jake and Jim working through Fight Gone Bad yesterday. Since Jupe had already completed his workout, he assisted on counting for the guys.

All workouts will be scaled to your individual fitness level.

21-15-9

Kettlebell Swings
Knees-to-Elbows
Push-ups

After the workout:

Run a mile for time.
Slower runners run 800 or 400.
I would like this to be done at a quick pace.

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Since this weekend is a holiday weekend and the Park will be occupied by the Last Fling, we are canceling the Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

Wednesday...FIGHT GONE BAD

2009-09-02T14:15:00.004-05:00

We are almost out of the
"BECAUSE YOUR GYM SUCKS" t-shirts.
We now need to come up with another shirt.
We would like to get some ideas for the next run.
ANY IDEAS?
(Also we are looking at Zip-up Hoodies for the fall.)

We are going to try out CrossFit Leaderboard. If you want to sign up, join CrossFit of Naperville's gym.
This will replace beyond the whiteboard.

Amanda and Bobbi doing kipping pull-ups "off the box".

Ben is doing reps with 445lbs. I'm going to need some 100lb metal plates really soon. from CrossFit of Naperville on Vimeo.

Big Ben "Big Boy", doing reps with over 400lbs.

All workouts will be scaled to your individual fitness level.

"Fight Gone Bad"

3 Rounds of:

20lb/14lb Wallball 10ft target
75lb/53lb Sumo Deadlift High-Pull
20 inch Box Jumps
75lb/53lb Push Press
Row

Each exercise is done for 1 minute. At the call of switch the athlete moves from one movement to the other, with no resting. Time does not stop, so move quickly from each exercise. Every good repetition is counted, on the row we will count calories burned. There will be a 1 minute rest between rounds and a total of three rounds. Repetitions and calories will be added as your score. This is a 17minute workout, 15 minutes of work.

This will give those that have never done this workout an idea of what it is going to take on 9/26/09.
Enjoy the workout...and may god have mercy on our souls.

Announcements:

1) Elements Classs start date is September 14th from 8PM to 9PM. Sessions will be Monday, Wednesday and Friday for two weeks. Contact a trainer if you would like to get signed up. Or visit the Getting Started page.

Please let us know if you would be interested in a September 14th Class Start. Last Elements Class was at capacity.

2) Since this weekend is a holiday weekend and the Park will be occupied by the Last Fling, we may be canceling the Saturday FREE "In the Park" workout. Meet in the park between 10 AM and 10:30 at the base of Rotary Hill, Downtown Naperville. The workout will last one hour. Let me know if you are planning on coming. Bring a Friend.

Let me know if you would like to do something here at the gym on Saturday!!!!