WOD 5/3/18: Thor or wod

CrossFit Resurgence – CrossFit – Level One


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Push Jerk (7X2)

7 x 2 Push Jerk or Split Jerk – 2 of 11 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Dumbbell split squat (7X4)

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Times Like These (AMRAP – Rounds)

7 minute AMRAP (as many rounds as possible)

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, Scale Up: overhead lunge with kettlebe

WOD 5/2/18: Learn to fly

CrossFit Resurgence – CrossFit – Level One


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Learn To Fly (AMRAP – Rounds and Reps)

5 rounds for max reps.

1 min dumbbell weighed pull up (Health: band assisted, Athletic*: 15lb db, Performance: 25lb db) – doesn’t have to be strict

1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 95lbs, Performance: 155lbs)

1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)

1 min Cal Row

1 min rest

WOD 5/1/18: Plenty of gas in the tank

CrossFit Resurgence – CrossFit – Level One


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Sign up for tacos today. Tacos & Tequila Sat. May 12th


Plenty of Gas in the Tank (Time)

4 rounds for time. 40-minute time cap.

400m run* (Health: 200m run)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

5 overhead squats (Health: 35lbs, Athletic *: 65lbs, Performance: 95lbs)

Row (Health: 200m, Athletic*: 300m, Performance: 400m)

Member of the Month, February 2018

February, 2018 Member of the Month: Tamara Taylor

How did you get started in CrossFit?

Well, how I came to CFR… I was ending a 6 week challenge and needed to hop in somewhere so I didn’t stop my momentum. Then that was when I really got into crossfit!! I needed to be somewhere that I can let loose and be free. Most people wouldn’t know now, but I had almost extreme anxiety going into gyms. Like, it was really bad. It just felt like people were judging me for being there trying to fix my problem, which in turn, made it worse. NOW!!!!! I give no cares!! Thanks to everyone here at CFR for allowing me to feel like family so fast!! That’s the biggest reason why I stayed is because of how warm everyone is!!

What are your favorite movements to do during a wod?

My favorite movements are anything that requires me to lift!!! Hahaha! The heavier the better, as long as my form is correct. Non-lifting movements would have to be Wall Balls or Box Jumps, and Double Unders!!

What do you love best about CrossFit?

The best part of Crossfit is the fact that I am always revolving! If you stay complacent then you’re not getting better, you’re not improving. With crossfit is pretty much programmed for that!!

When you’re not in the gym busting your butt, what is your favorite things to do?

In the summer, if I had to choose, I would play beach volleyball all day!! Then shower and go to the drive in movie theater!!! My next car will be a truck so I can let the back up and make a bed in the back for the movies!!!

Tell us something that most people don’t know about yourself?

I don’t know…. I am super open just about everything! Hahahaha 1 thing, that’s not super cool, is that I almost taught myself how to do a front flip in my Godparent’ s backyard! Hahahaha

Why are we the most expensive gym in town??

We get amazing results. Period. If you sign up, do the work, you will get results. We have been changing lives since 2009.

  1. We only want to work with committed people. If you are interested in getting results but not committed you are just wasting your time. We will spend our time getting amazing results for the few that commit 100% and go ALL IN.
  2. We have a professional coaching staff. We use complex movements. We use tools that get the best results and those tools are potent. If you think you can skip the instruction phase and just jump in to training, knowing nothing then you will not be a good fit at our gym. This is your body.  You only get one. Don’t risk breaking it because you don’t want to spend the money to learn how to move correctly.
  3. Time and attention. We are guiding you down a path. If you knew where to go and how to get to your goal, then you could go in your garage and do it yourself. The tools we use are not special. The movements are not a secret. It’s the coaching, the attention, the time we spend with you to make sure you stay on target that makes the investment worth it.

If you are looking to run around and get sweaty, go check out orange theory. You will sweat, you will feel good about yourself. The environment is clean and pretty. You will get some results.

When you want to take it to the next level, come try South Naperville Strength. When you are ready for a complete lifestyle change. When you are ready for results in strength and skill that you never thought possible, come see us.

Coach CK