515 Green Bay Rd. | Wilmette, IL 60091 | t: 847.251.7200 | e: info@crossfitwilmette.com
Thursday, June 23, 2011
Monday, May 16, 2011
CrossFit Wilmette - Best Workout on the North Shore
We know that you know our workouts are the best on the North Shore. Help spread the word by voting in Make It Better's annual Best of the North Shore poll.
Go to Make It Better and submit your nomination for CrossFit Wilmette as the best workout on the North Shore.
Go to Make It Better and submit your nomination for CrossFit Wilmette as the best workout on the North Shore.
Sunday, April 24, 2011
Welcome Groupon Customers
Groupon Customers -
We plan on offering classes for you that will allow us to serve the most of you at once. These will include both morning and evening classes.
If you have any questions, please contact us at crossfit.wilmette@gmail.com
Thanks,
Your CrossFit Wilmette Coaches: John, Steve, and Jason
We plan on offering classes for you that will allow us to serve the most of you at once. These will include both morning and evening classes.
If you have any questions, please contact us at crossfit.wilmette@gmail.com
Thanks,
Your CrossFit Wilmette Coaches: John, Steve, and Jason
110424
Happy Easter!!!
Our Groupon went live this morning. If you know anyone who would be interested in trying us out let them know about the Groupon. It is for 8 classes for 69.00. The Groupon classes will be a "lite" version on what we do in our regular CrossFit classes. Thank you for your help.
Our Groupon went live this morning. If you know anyone who would be interested in trying us out let them know about the Groupon. It is for 8 classes for 69.00. The Groupon classes will be a "lite" version on what we do in our regular CrossFit classes. Thank you for your help.
Wednesday, April 6, 2011
New MindBody Payment and Scheduling System
Create your profile / sign in
Buy your CrossFit Wilmette Monthly Unlimited Contracts
Sign up for classes
This will keep us better organized and will help us know how many people to expect at our classes.
Thank you,
Your CFW Coaches
Buy your CrossFit Wilmette Monthly Unlimited Contracts
Sign up for classes
This will keep us better organized and will help us know how many people to expect at our classes.
Thank you,
Your CFW Coaches
Thursday, March 31, 2011
CrossFit Games 2011 WOD #2
15 Min AMRAP
9 Deadlifts 155/100
12 Pushups (hands off the floor at the bottom)
15 Box Jumps 24"/20" (Full Extension above the box)
CFW Scores:
Stephen Krofl 8 Rounds + 9 DL + 12 Pushups as Rx
Carolyn Katz 7 Rounds as Rx
Bob Smietana 6 Rounds + DL + PU + 7 Box Jumps (85# DL, 20" box)
John 6 Rounds + DL + 12 PU as Rx
Dan 6 Rounds + 9 DL (115# DL, 22" box)
Carolyn 6 Rounds + 9 DL (75#, 16" box)
Kate Sweas 6 Rounds + 7 DL (85# DL, 16" box)
Jack Ball 6 Rounds + 6 DL (135# DL, 24" box)
Mike 6 Rounds (155# DL, 24" box x1 round, 20" x5 rounds)
Jim 6 Rounds (135# DL, 20" box)
Heidi 5 Rounds + DL + PU + 9 Box Jumps (65#, 18" box)
Kathryn 5 Rounds + DL + PU + 7 Box Jumps (75# DL, 16" box)
Scott 5 Rounds + DL + 9 PU (115# DL, 20" box)
Don 5 Rounds + 9 DL as Rx
G$ 5 Rounds + 9 DL (155#, 20" box)
Shar Barron 5 Rounds + 3 DL (35# KB DL, 12" step up)
Marcie 5 Rounds (55#, 12" box)
Nikos 5 Rounds (95#, 20" box)
Meg 4 Rounds + DL + PU + 10 Box Jumps (45# DL, 16" box)
Tom 4 Rounds (155# DL, 20" box)
Jason Sweas 9 Rounds + 9 DL as Rx
Steve Woodall 6 Rounds + DL + 12 PU as Rx
9 Deadlifts 155/100
12 Pushups (hands off the floor at the bottom)
15 Box Jumps 24"/20" (Full Extension above the box)
CFW Scores:
Stephen Krofl 8 Rounds + 9 DL + 12 Pushups as Rx
Carolyn Katz 7 Rounds as Rx
Bob Smietana 6 Rounds + DL + PU + 7 Box Jumps (85# DL, 20" box)
John 6 Rounds + DL + 12 PU as Rx
Dan 6 Rounds + 9 DL (115# DL, 22" box)
Carolyn 6 Rounds + 9 DL (75#, 16" box)
Kate Sweas 6 Rounds + 7 DL (85# DL, 16" box)
Jack Ball 6 Rounds + 6 DL (135# DL, 24" box)
Mike 6 Rounds (155# DL, 24" box x1 round, 20" x5 rounds)
Jim 6 Rounds (135# DL, 20" box)
Heidi 5 Rounds + DL + PU + 9 Box Jumps (65#, 18" box)
Kathryn 5 Rounds + DL + PU + 7 Box Jumps (75# DL, 16" box)
Scott 5 Rounds + DL + 9 PU (115# DL, 20" box)
Don 5 Rounds + 9 DL as Rx
G$ 5 Rounds + 9 DL (155#, 20" box)
Shar Barron 5 Rounds + 3 DL (35# KB DL, 12" step up)
Marcie 5 Rounds (55#, 12" box)
Nikos 5 Rounds (95#, 20" box)
Meg 4 Rounds + DL + PU + 10 Box Jumps (45# DL, 16" box)
Tom 4 Rounds (155# DL, 20" box)
Jason Sweas 9 Rounds + 9 DL as Rx
Steve Woodall 6 Rounds + DL + 12 PU as Rx
Sunday, March 27, 2011
Saturday Fun Day!
Everyone having fun with kettlebells, burpees, and box jumps. It was a great turnout and everyone kicked ass.
Thursday, March 24, 2011
Make your warm-up meaningful
CrossFit WODs are an extremely efficient way to improve your ability to overcome any physical challenges that you could come across. In order to get you ready for these WODs, we use warm-ups to prepare your body to train without injuring yourself. But you can make these warm-ups even more meaningful by focusing on specific goals of each warm up exercise.
Here are some brief examples of how you can focus to improve your warm-ups:
-jump rope: set a goal for a specific number of jumps you want to do in a row (maybe 50-100 single unders, maybe 5-10 double unders). Once you hit that goal, make a new one.
-dynamics: put a focus on core stability and don’t worry about your range of motion as much
-squats: work on whatever your own deficit is, maybe you want to keep your hands up, your knees out, your weight on your heels, or working on getting deeper
-pass through: focus on active shoulder blades
Those are just some general ideas, but the same principles can carryover to everything. If you focus more during warm-ups, you should have a better WOD and improve your fitness faster.
Here are some brief examples of how you can focus to improve your warm-ups:
-jump rope: set a goal for a specific number of jumps you want to do in a row (maybe 50-100 single unders, maybe 5-10 double unders). Once you hit that goal, make a new one.
-dynamics: put a focus on core stability and don’t worry about your range of motion as much
-squats: work on whatever your own deficit is, maybe you want to keep your hands up, your knees out, your weight on your heels, or working on getting deeper
-pass through: focus on active shoulder blades
Those are just some general ideas, but the same principles can carryover to everything. If you focus more during warm-ups, you should have a better WOD and improve your fitness faster.
Saturday, March 19, 2011
Friday, March 18, 2011
Garage Doors are Open!
We had the garage doors open last night. The weather was great and people were killing the deadlifts and KB Swings
We don't have showers, but Rosie was happy to help clean you up after the WOD.
We don't have showers, but Rosie was happy to help clean you up after the WOD.
Wednesday, March 16, 2011
First WOD of the 2011 Games is Up
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
We'll try this one sometime this week at CFW.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
We'll try this one sometime this week at CFW.
Monday, March 14, 2011
CFW Is a Registered Affiliate for the 2011 CF Games
We just registered as an affiliate for the 2011 CrossFit Games. This means athletes can compete at our affiliate in "the Open." For those of you who don't know, the first round of qualifying for the CrossFit games is going to be held over 6 weeks. Athletes can compete by placing a time at a registered affiliate or they can submit videos online by themselves.
If you are interested in competing, let us know and we'll set up a time for you to do the WOD each week.
If you are interested in competing, let us know and we'll set up a time for you to do the WOD each week.
Sunday, March 13, 2011
Schedule for the week of 3/13/2011 - 3/20/2011
CF Classes:
M-F: 5:45am - 6:45am w/ John
M-F: 7am - 8am w/ John
M-Th: 5:30pm-6:30pm w/ Steve (M), Jason (T, Th), and John (W)
M-Th: 6:30pm-7:30pm w/ Steve (M), Jason (T, Th), and John (W)
T, Th: 4:30pm-5:30pm w/ Jason
F: 6:00pm - 7:00pm w/ Jason
Sat: 7:30am and 9:00am w/ John and Jason
M-F: 5:45am - 6:45am w/ John
M-F: 7am - 8am w/ John
M-Th: 5:30pm-6:30pm w/ Steve (M), Jason (T, Th), and John (W)
M-Th: 6:30pm-7:30pm w/ Steve (M), Jason (T, Th), and John (W)
T, Th: 4:30pm-5:30pm w/ Jason
F: 6:00pm - 7:00pm w/ Jason
Sat: 7:30am and 9:00am w/ John and Jason
Saturday, March 12, 2011
Saturday Fun-day March 12, 2011
The CrossFit Wilmette Saturday morning class pre WOD
Overhead Squat Warmup led by John
Jason: "Yes Beth, burpees are chest to the floor"
Scott and Rob finishing strong on one of the early runs.
We had a great time today with everyone working hard and getting fit.
Saturday, February 12, 2011
Future champion at CFW
Thursday, February 3, 2011
Thursday classes canceled!!
We're still buried under several feet of snow. Hopefully tomorrow we'll be cleared up.
Wednesday, February 2, 2011
Several feet deep at CFW
This is the view from the alley at CrossFit Wilmette. I hope the plow guys get out there soon.
Tuesday, February 1, 2011
Blizzard Update
Considering all of the hype surrounding this storm, I'm going to go out on a limb here and CANCEL CLASSES for Wednesday. I hope you all stay safe. If you are hell bent on doing a WOD, here it is:
5 rounds for time:
shovel lots of snow and 50 burpees
See you Thursday!!
5 rounds for time:
shovel lots of snow and 50 burpees
See you Thursday!!
Monday, January 31, 2011
Snowstorm update
Keep an eye on this page for updates regarding the upcoming storm. I will let you all know if we are going to cancel morning classes by 5:15am on Wednesday. Stay tuned.
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