CrossFit Total


CrossFit Total

Back Squat 1 rep,
Shoulder Press 1 rep,
Deadlift 1 rep


As many rounds as possible in 15 minutes of:
30 Russian Twists
30 Jumping Jacks
30 Mountain Climbers
30 Jumping Lunges
30 Push-ups


Would you ever consider a gym membership’s worth being priceless?

Let’s start here: if we think a thing is worth more than it costs we’ll likely spend money on it. Right?

So how much would you pay to be able to do a Pull-up? How about ten Pull-ups? How much would you pay to run further and faster than you ever did in high school? What would it be worth to lift your bodyweight off the floor and throw it overhead, how about twice your bodyweight?

How much would you pay to live healthier and live longer, or to be able to keep up with your kids when they want you to play tag? How about carry 10 bags of groceries up three flights of stairs without losing your breath? 

What would it be worth to be able to get up and walk around, lift things and maybe even run a 5k when you’re 75 years old?

What would you give to be able to do things that you’ve only dreamed of doing, to have a whole new world of possibilities and opportunities open to you?

Have you spent $30 a month, or $1.00 day, on a gym membership doing the same shit over and over again, day in and day out? How did that work out for you?

Here, people spend at the most about $150 a month or $5.00 a day. Each day people come in feeling excited or scared shitless doing something they’ve never done before. And almost each day they walk out feeling like they conquered the world.

In here, we see people do amazing things and break through many personal barriers on a daily basis. Once in a while, we even see a tear of joy.

All for $5.00 a day.

For time:
400 meter Run,
40 Squats,
30 Sit-ups,
20 Push-ups,
10 Burpees

12:00 time cap.

Rest as needed then,

As many rounds as possible in 9 minutes of:
135/95lb Power Clean, 3 reps,
1 Rope Climb




Today is the first day of CaliberFit101! This class concentrates on bodyweight movements and is designed to develop your cardiovascular endurance, stamina and core strength. The goal is to improve the beginner student’s confidence in fitness to the point where he or she can graduate into more intense workout activity. Although this class is meant for beginners, regular students are welcome and can use their existing memberships to join in! Class starts at 7:30 pm.


Three rounds for reps of:
Box dips, 1 minute
Sit-ups, 1 minute
Push-ups, 1 minute
Tuck-jumps, 1 minute
Burpees, 1 minute
Rest 1 minute

CrossFit Workout of the Day:

As many rounds as possible in 7 minutes of:
7 Thrusters, 45 lbs
7 Burpees

Rest as needed, then,

As many rounds as possible in 7 minutes of:
7 Box jump overs 24/20″,
7 Knees to Elbows

Benchmark 4

What is strength? 

Does it come from muscle mass? If you perform your heaviest Overhead Squat, without having the requisite muscle mass, you will likely fail. So strength comes from the amount of musculature that you have.

But if you perform your heavy Overhead Squat without concentrating on your form, balance and coordination you will likely fail. So does strength come from thought?

However if you perform this squat without having the requisite flexibility in, say for instance, your shoulders, you will likely fail. So does strength come from flexibility?

What if you approach the bar on the rack, not sure if you can do it, then you try to jerk it above in the overhead position only to have it fall right in front of you. Does strength come from your attitude? 

What is strength?

“Nautical Nancy”

5 rounds for time of:
400 meter Row
Overhead squat, 15 reps

Men: 95/65/PVC
Women: 65/45/PVC

17 minute time cap.


Six rounds for reps of:
10 meter Shuttle Run 45 seconds work/15 seconds rest,
Row 45 seconds work/15 seconds rest,
Double-unders 45 seconds work/15 seconds rest,
1 pood KB Swings 45 seconds work/15 seconds rest.

The Fast Girls


“Fast Girls”

For time:
75/55 lb Hang Power Snatch, 30 reps

21-15-9 rep rounds of:
75/55 lb Hang Power Clean
Box Dips

21-15-9 rep rounds of:
75/55 lb Thruster
Jumping Pull-ups

Athlete Spotlight: Kevin W.

Kevin W.

Hometown : Hanover Park

Age : 43

Occupation: truck driver

When did you first start CrossFitting?

June, 2015

When did you first start training at CFC?

June, 2015

Favorite WOD:

We recenctly did a workout with burpee pullups and running, that was lots of fun! Anything with pullups, pushups and running I really like. For the most part, I really enjoy all the workouts. The variations are one of the best parts of CrossFit, you never know what’s gonna be next.

Least Favorite WOD:

Anything that uses Kettlebells, hate em!

Tell us about your sports & fitness background.

Traditional lifting at a gym for the past 3 yrs or so and always trying to get a run in 3 or 4 times a week. I road race motorcycles so I am always trying to stay as fit as I can.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

It was run a mile for time, then we did burpee jump overs and Sumo deadlift high pulls. It was different because I was not used to doing a workout for time, but it was fun! I was hooked after that.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

I feel like I’m stronger, leaner and much more well rounded as far as my fitness and movements are concerned. I thought I used to workout hard until I started crossfit, now I really workout hard! When I first showed up at CFC I noticed all the girl workouts on the board and was just floored by how difficult they looked and how fast the times were. After a couple months you start doing some of those workouts and feel a real sense of accomplishment. It’s very empowering!!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I feel like now I look forward to heading to the gym, I love the challenge. The harder a workout looks, the more I want to see if I can challenge myself to complete it. I was really getting bored at the traditional gym and was looking for something new, just couldn’t figure out what until I found CrossFit. I get disappointed when find out I missed a tough workout! It’s crazy how much I enjoy CrossFit, its everything I didnt know I was looking for, competition, challenging and a blast to do! After a great workout my whole day just goes better!

Please share with us any favorite CrossFit / CFC moments.

The Saturday classes are absolutely a blast, the people are fun to be around and the workouts are generally a bit different than any of the normal workouts. Everybody works hard but we have a great time in the process. We also play some crazy goofy games sometimes to warm up which just adds to the fun.

Any advice for people just getting started?

Just go and do the best you can, even if you’re not the fastest or strongest. At the end of the day, you still get the best workout you’ve ever had. Believe in the process, don’t skip workouts that you don’t like, in no time you will see and feel changes that you thought were never possible. Everyone is very encouraging, so there is no need to feel nervous, leave your ego at the door and you’ll be fine.

What are your hobbies, interests and/or talents outside of CrossFit?

My hobby/obsession is roadracing motorcycles, I won 3 championships last year in the midwest region, and its something that really drives me to stay in shape and compete at a high level. CrossFit has helped push my fitness and endurance on the track to another level.