Get your Snatch!


As many rounds as possible in 8 minutes of:
8 Sit ups,
75/55 lb Overhead Squat, 4 reps

Then immediately afterward:
Get your one rep max Power Snatch in 4 minutes.


Muscle up Skill Practice

Then 45 lb Thruster Ladder

Team Workout

With a teammate, transfer at least 1000 lbs of equipment over 100 meters for time. You can use any of the equipment with marked weight, including the tires which are 365 lbs each.

Athlete Spotlight: Lisa C.


Lisa C

Hometown: Carol Stream, IL

Age: 31

Occupation: Charge nurse on a Renal/Oncology unit at Advocate Sherman Hospital

When did you first start CrossFitting? April 2013

When did you first start training at CFC? April 2013

Favorite WOD: Fight Gone Bad

Least Favorite WOD: Anything with running

Tell us about your sports & fitness background: I played basketball in junior high/high school.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
One of my friends wanted me to try it out, so I just went along and did it…it was Fight Gone Bad. I had no idea what I was doing, it was over super fast, and I was sore for the next week or so!

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
I am sooo much stronger than I ever was before. I am more conscious of my body mechanics while I am at work. I eat so much better, I have more knowledge of what a healthy diet should be instead of a fad diet telling me what to do.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
I have more confidence in myself ( I actually HATE working out, still do) but I am not as self conscious going to the gym as I used to be.

Please share with us any favorite CrossFit / CFC moments:
Any of the group outings and get togethers. CFC chicks night was probably the most fun I have had working out!!

Any advice for people just getting started?
Just go slow, know your limits, don’t feel bad and try to keep up with the veterans!

What are your hobbies, interests and/or talents outside of CrossFit? I don’t really have a straight hobby, I do a lot of random things to keep myself occupied. I am an advocate for cancer patients and hospice/palliative care patients…life is short, don’t forget to live out of the box sometimes!!

Last Ninja


Wearing a 20 lb vest complete as many rounds as possible in 7 minutes of:
1 Rope Climb,
7 Paralette facing Burpees

Post: Get your 1 rep max weighted Push-up

Task Time

As many rounds as possible in 8 minutes of:
100 meter sprint,
8 Knees to Elbows

Rest as needed, then

20-15-10 rep rounds for time of:
95/65 lb Push-press
Double unders


21-15-9 rep rounds for time of:
24/20″ Box Jump,
225/155 lb Deadlift,

400 meter run after each round