Wall Walking Lunges

Five rounds for time of:
10 Wall Walks
30 Walking Lunge Steps

Practice Rowing technique.

As many rounds as possible in 12 minutes of:
10 meter Bear Crawl
10 meter Burpee Broad Jump

Hip power

Three rounds for reps of:
Row for Calories, 1 minute
75/55 lb Power Snatch, 1 minute
Pull-ups, 1 minute

Happy Birthday Steve!

Three rounds for reps of:
14/10 lb Wall Ball Shots, 1 minute
Sit-ups, 1 minute
20″ Box Jumps, 1 minute
1 pood Kettlebell Swings, 1 minute
Rest 1 minute

Split Jerk

Our 5k Trail Run at Carl Hansen Woods.

Get your 1 rep max Split jerk.

Four rounds for time of:
Run 400 meters
Rest 2 minutes

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

Burpee Snatch

As many rounds as possible in 8 minutes of:
8 Dumbbell snatches, 35/25 lbs
8 Burpee pull-ups

Front Squat 1–1-1-1-1-1-1


5k Trail Run


Do a 5k Trail Run for time.

We’ll be at Carl Hansen Woods at 9 AM for our 5k Trail Run today! There will be no 8 AM Open Gym or 9 AM class at CFC. Come out and join us!

Athlete Spotlight: Alli E.

Alli E.
Hometown: Schaumburg

Age: 24

Occupation: Special education Teacher’s assistant and ABA behavior therapist

When did you first start CrossFitting?
December 2015

When did you first start training at CFC?
December 2015

Favorite WOD
I love tabata workouts, anything with sit ups, and workouts that incorporate both weight lifting and cardio stations!

Least Favorite WOD
anything with pull ups or wall balls

Tell us about your sports & fitness background.
Growing up, I tried basketball and softball and failed miserably at both! Luckily I found out I was much better at dancing and did that throughout high school. I always enjoyed working out, but I was never consistent- I would workout for a few months and then not again for a few months!

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

I first heard about crossfit from my boyfriend Ivan. I thought it would be way too hard for me, but after some convincing , I decided to give it a try. We started in the 101 classes and I loved it! We continued that for a month then it took more convincing to get me to join the other side for the Beginners class. My first class there was all Olympic lifting. Needless to say, I wanted to cry after because I was terrible at it compared to the body weight movements we were doing in 101! So glad I stuck it out thought because I’ve come a long way since then!

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

I’ve always been self conscious about my body, but since starting crossfit I’ve become more confident than ever! Before I would set dates I would want to lose a certain amount of weight by, but Crossfit helped me realize that working out and eating right is a lifestyle and needs to continue on in order to see consistent results! Ive gained strength and my endurance has gone up as well!

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

I realized I am more motivated than I thought I was! When I was making my own workouts I would come home from work and find any excuse not to workout. Now I work two jobs and look forward to going to Crossfit (I also do the 101 workouts at home on the days I don’t go!)

Please share with us any favorite CrossFit / CFC moments.
I loved doing Midnight Murph and Chick Night! It’s so fun to see everyone come together and support each other through those tough workouts! It’s also nice to meet people who don’t come to the classes that you do!
Any advice for people just getting started?
Don’t give up! You may not be able to walk for a week after your first class, but that just means you worked hard🙂 always give it your all and don’t compare yourself to others! Everyone has to start somewhere and if you stick with it you’ll see personal improvements you never thought were possible!

What are your hobbies, interests and/or talents outside of CrossFit?
I love working with children with disabilities, as a job and as a hobby! I also have never met a wine I didn’t like🙂