8:30 and 9:30am workouts are at North Boulder Park (southwest corner)! 400 air squats for time.Each time athlete pauses at the top for more than one second during reps, perform 3 burpees.Coach calls pauses, not the athlete. Cool Cruel Summer and Zac Going Away Party Mark your calendars for the next Cool Cruel Summer and Zac’s Going Away Party on THURSDAY, JUNE 27TH! And, we’ll let the cat out of the bag early on this one – we’re doing THE Zac Pine workout – Hamburguesa!  Workout listed below.  This is a Cool Cruel Summer you won’t want to miss! AND as always we’ll follow it up with dinner and happy hour.  Caveman Cafeteria will be on-site delivering your food pre-orders. Pre-order your food here!   “Hamburguesa”5 pull ups10 push ups15 squats200 run21 kettlebell swings12 pull ups400 run75 wallballs400 run12 pull ups21 kettlebell swings200 run15 squats10 push ups5 pull ups    Read more

The Naperville physical education program.Read more

Dehydration and athletic performance.Read more

Back Squat 3-2-2-2-1-1-1-1-1 reps CrossFit for Hope and Shop Breakfast Party! Mark your calendars for the annual shop fundraiser.  This year – CrossFit for Hope! On Saturday, July 6th join the entire CrossFit community in honor of a great cause.  Affiliates all over the world will come together and do the “Hope” workout in their affiliates to raise money for the cause. Start your cause now by registering for the event here.   Roots Event Details! Start time: 9:00am Workout: Sign-up the week beforehand for a heat. Donate: There are two ways to donate!  Create a donation page on the CrossFit for Hope website (here) or donate on-site at the event. Shop Breakfast Party!: Join us for eggs, bacon, sausage, gluten-free toast, fruit, coffee, and a party.  Read more

Every five minutes for 6 rounds:Sprint 200 meters, for timeRun 400 meters Sprint, Then Run Today’s workout goes like this… 1. Sprint 200 meters, all out, as fast as you can go, for time2. Run, jog, move through 400 meters immediately after the 200 meters3. Start a new 600 meter effort every 5:00 minutes Athletes can use their 400 meter as they choose.  You can run it as a quickish pace, which would give you more pure rest time before the next 5:00 round starts, or you can jog it out and have less time until your next round.  It’s up to you!  Read more