March 26, 2020

Complete 8 rounds for time of:

200 Meter Run (run 100 m down and back)

10 Standing Broad Jumps 


20  DB Bicep Curls

20 Alternating Lunge Steps









March 25, 2020

Today's weather forecast:  MOSTLY SUNNY 58 degrees

Let's get outside and complete a:

3 Mile Run for time to post.



March 24, 2020

You need dumbbells and something to step up on (15" to 20")

Complete 30, 25, 20, 15 reps for time of:

Box step ups with dumbbells


Dumbell Push Presses














March 23, 2020

Day 1 of lockout

For Time:  Post time on our FaceBook page

Complete 10 rounds of:

10 HR Push Ups

15 SL Sit Ups

20 Body Squats







March 21, 2020

Due to the Governor's announcement to put the State of Illinois on LOCKDOWN starting today at 5pm, we are required to close until further notice after today's wod.  I will still post at home daily wods starting Monday for you to follow.  Stay HEALTHY and we will see everyone real soon.  ML


Saturdays partner wod is a BLIND DRAW at 8:50am.

For Time:  50:00 time cap


Buy In:  100 Calorie Assault Bike

Then complete 4 rounds of:


20 DB Thrusters (rx-45/35)(m-35/25)


20 Burpee Deadlifts w/DB's




20 Box Jump overs 20"


Complete another 50 Calorie Bike


Then complete:


100 Flat Bench Presses (rx-135/95)(m-110/75)

100 HR Push Ups


Buy Out:  100 Calorie Bike