21-15-9 reps for time of:
225/155-lb. deadlifts
Handstand push-ups

Practice the Deadlift with PVC and light bar.


Every minute on the minute for 15 minutes do:
5 Push-ups
5 Sit-ups
10 Mountain Climbers
then as many Squats as possible in the time remaining. Count total number of Squats.

Row to Bar

Five rounds for time of:
Row 200 meters
45/30 lb Thrusters, 25 reps
10 Toes-to-bar

Tabata Your Posterior

Tabata Air Squat
Tabata Deadlift, 155/110 lbs
Tabata Box Jumps, 24/20″
Tabata Atlas Stone Clean, 75/65 lbs

Record total number of reps accomplished.

Athlete Spotlight: Trish K.

Trish K.

Hometown: Schaumburg

Age: 29

Occupation: 1:1 aide at a therapeutic behavioral school.

When did you first start CrossFitting? I was first exposed to Crossfit in ’13. I first started at a small store front in Buffalo Grove. After they closed I found Caliber.

When did you first start training at CFC? In September of ’13 briefly. I left for a bit and came back full force in April of 2015. It’s been a life changer ever since!

Favorite WOD:
Anything involving thrusters or wall balls. Or carrying heavy things a few hundred meters.

Least Favorite WOD: I don’t have one but I have a movement or two I dislike. Wall walks. Those are pretty awful! I’m also not a fan of distance running. A mile-ish is just fine for me.

Tell us about your sports & fitness background:
Picture it. That slow kid on your t-ball team playing in the sand, getting yelled at to run. I was that kid. I never amounted to much in sports or fitness. Not till my 20s. And I competed for the first time ever thanks to Crossfit! Now at 29 I’m the most active I’ve been.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
I had to loose that chub after baby and get strong for my little man. I’m his only parent after all. I had no clue what to do. Next door to a small cafe I worked at was a tiny CF gym. I saw the owner throwing around weights. I was interested. My first WOD involved sled pulling and running. I thought the dude was off his rocker, I threw up. But I was forever hooked!

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
I’m a gym person now. Like I legit love to workout! Never use to be like this. My big body has formed into something awesome. I very much have gained some major self love thanks to lifting! I’ve healed from past traumas and have all around become a much stronger person. Physically and mentally..

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

I came back to CFC a fairly broken person. I had gained weight and was all around depressed from the past few months of life. This fire lit up when I stared lifting. I realized I am so much more then an empty shell. I am a woman, a strong one. I gained confidence I wanted so bad. I got comfortable with my big frame and realized I am beautiful, not some large freak. I’m in a much better mental state from taking on fitness and good eating(most of the time).

Please share with us any favorite CrossFit / CFC moments.
Saturday mornings are hands down my favorite. I look forward to seeing everyone I don’t get to see much because of different workout schedules during the week. CFC Ladies night, just such a spectacular time!

Any advice for people just getting started?
Go in with an open mind and don’t fear. Crossfit will give back everything you put in. Give it your all and you won’t be disappointed!

What are your hobbies, interests and/or talents outside of CrossFit? If cooking and eating count are hobbies.. That! I can spend hours in the kitchen and love checking out new places. I’m also a huge lover of the craft brews. I adore spending time with my mom and son. We are always figuring out something fun to do. Traveling also of course!

Run 5k

Run or Row 5k for time.

The Zone Seminar is this Saturday!


It’s coming! Get in on this helpful and informative class!

The Zone diet, created by Barry Sears, is a finely tuned diet that increases energy, enhances well being, burns fat and builds muscle. This seminar will meet on two consecutive Saturdays, and in it we will:

-Help you understand the Zone diet

-Develop an easy method of calculating Zone food blocks

-Calculate each participant’s Zone block requirements, and

-Help you create zone meals and snacks tailored to your current macronutrient needs and food preferences.

-You will then leave the first session with a good understanding of what to eat, and how and when to eat your Zone meals.

-Between the first session and the second you will then record your progress on our preprinted Zone Log.

-When you come into the second session we will review your logs and help you further fine tune your performance in the Zone.

Even if you have already achieved considerable fitness goals, eating in the Zone can take you even further. Get ready to accomplish more than you ever thought possible in your diet and fitness!

The next Zone seminar will be on Saturdays, August 27 and September 3 at 10 am. Fee is $30. Sign up for it on the Specialty Classes tab in your Mindbody scheduler!

Double 8

As many rounds as possible in 8 minutes of:
4 Handstand Push-ups
8 Walking Lunge steps

Rest as needed, then,

As many rounds as possible in 8 minutes of:
4 Sumo Deadlift High Pulls, 2/1.5 pood
8 Knees to Elbows

As many rounds as possible in 8 minutes of:
4 Knee Push-ups
8 Walking Lunge steps

Rest as needed, then,

As many rounds as possible in 8 minutes of:
4 Sumo Deadlift High Pulls
8 Sit-ups