Skill: 2 mins max Triple unders
& Rope climb technique
Strength: (squat) clean
3 position: power, hang, full squat clean.
Build to heaviest # possible without letting go of bar on all 3 positions.
WOD: 5 rounds for time:
1 Rope Climb(sub 5 ring rows)
3 Wall climbs(sub 5 inv pushups)
5 Burpee Box Jumps 24/20#
7 Overhead squats 65/55
I’M LOOKING FOR ALL SHORESIDERS TO DONATE ANY AMOUNT THEY CAN TO JEREMY’S FUNDRAISER. $20 IS SUGGESTED. MY GOAL IS $1000 GATHERED BY THE JUNE 15TH BUDDY WOD. JEREMY WAS A CROSSFIT FRIEND WHO LOST HIS BATTLE WITH CANCER RECENTLY. DO IT NOW.
Jeremy had been fighting for over 3 years and we would like to help his family with the overwhelming amount of medical bills. All proceeds will go directly towards Jeremy. Visit www.teamjeremy.com to read about his story & donate.
IMPORTANT SCHEDULE CHANGE ANNOUNCEMENT BEGINNING SUNDAY JUNE 2ND! :
-WE WILL BE CLOSED ON SUNDAYS FOR THE SUMMER. *Lakefront/beach/random gym hours will be announced on Facebook & on Saturdays.
-EVENING CLASSES WILL CHANGE TO THE HALF HOUR. :
Mon & Wed 4:30 WOD, 5:30 WOD, 6:30pm WOD
Tues/ Thurs 3:45-4:25pm Kids class, 4:30 WOD, 5:30 WOD, 6:30 OLY (*boxing & teens class tbd.)
Fri 4:30 WOD, 5:30 WOD
Fri may 31-sun jun 2 CrossFit Games Regionals: Info to be announced. Regional Tickets on Sale click here
Sat jun 8 murph wccf & evanston lakefront: MURPH DAY SATURDAY, JUNE 8: 2 options
1) Join your fellow Shoresiders and do the hero WOD “Murph” on Saturday, June 8th! Every year for the past five years, Windy City CrossFit has hosted “Murph Day” during which Murph is run in heats all day. This year, Shoresiders have the option of going to Windy City to perform Murph or doing it “shoreside” in Evanston. If you are interested in going to Windy City, click here WCCF Murph Day to register. You must register in advance and registration closes on May 24th. I’m registered for 10am.
2) Coaches Emilie and Trista will be running (and doing) Murph at the pull up bars at Burnham Park in Evanston on June 8th. Warm up will begin at 8:30am and the WOD will start at 9:00am. Please RSVP on the white board at the gym or online so that we will know how many members to expect. You can do a full Murph or a half Murph. A full Murph generally takes about an hour to complete.
“Murph” was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY who was killed in Afghanistan on June 28, 2005.
1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run *Partition the pull ups, push ups and squats as needed. If you have a 20lb vest, wear it.
Sat jun 15 buddy wod: here @ 10am-2pm: Find a buddy & get ready for an awesome day of wod’ing, learning about CrossFit Shoreside, & food, drinks & prizes galore! Buddy WOD FB page
Cf games July 22-28.: Viewing party?