Schedule Changes at Lincoln Square for this weekend:
Lincoln Square is hosting a CrossFit Level 1 Certification over the weekend. Our regular classes will be cancelled!
With that said we are hosting an evening option:
Saturday: 1/25
5:30pm-7pm Open gym
6-7pm Team Endurance WOD
7pm: Post WOD Adult Beverage Hydration Time.
Sunday: 1/26 Closed
Join some of your coaches and fellow CFD Lincoln Square athletes for some drinks Post Open gym/WOD. Drinks provided! Hang out for a bit, meet some new faces and have a drink on us!
**FYI: This is not a mixer! You will know when we host our next mixer! We will be hosting an official CFD Lincoln Square mixer very soon! Details to come…

Week 7: Pushup Challenge: Dont forget to get your sets in.  Best first thing in the morning or last thing before bed!  Stay consistant with your work, rest on days you feel tired and too sore and listen to your body!  Its okay if you miss a day or 2.  Its a 90 day challenge, just pick up where you left off!  Establishing a new base in 2 weeks on Feb 3rd!

A. Backsquat
10 Sets of 3: with pace 22×1
*Compare results to 12.27.13

B. 3 Rounds for time:
50 Wallballs 20/14lbs
400 meter Row
30 abmats
20 burpees
*20 minute cap

C. Bonus Round: Optional
3-5 Rounds not for time:
Bridges x 10 or hip bridges x 20
Plank 45-60 seconds