5.15.17 - Monday | CrossFit 312

5.15.17 – Monday

NEWS

Save the date!
Murph 2017 and our official gym-warming party will take place on Saturday, June 24. Sign up for a heat in Zen Planner now!

101

SKILL/STRENGTH
Front Squat Technique, then…
3×1 Front Squat

METCON
5 RFT:
400m Run
5 Burpee Pull-up

CROSSFIT

CROSSFIT
SKILL/STRENGTH
OT3Mx5
1 Front Squat

METCON
5 RFT:
400m Run
5 Ring Muscle ups
*sub burpee pullups for MU

 

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.

  • Mr. Moran

    Front squat: 205, 225, 235, 245, 250

  • Jevon Huang

    Front Squat: 205-225-245-255-265 (PR)
    Metcon: all strict muscle ups

  • Matt Szenda

    AM CROSSFIT
    *Jevon 15:23
    Andrew 12:59
    Abby 16:14
    Goodman 12:59
    *Mr.Moran 20:03
    *Adam 12:39
    Nicole 14:28
    Ainsley 15:06

    Happy Monday!

  • Adam

    Small Crew today 🙂

    AM 101:
    Doug 12:42
    Meredith 17:50
    Karly 13:18
    Kevin 14:17
    Lisa 14:40
    Courtney 15:25
    Al 15:40
    Alante 15:35
    Ryan 16:12
    David 12:42
    John 17:50
    Jackie 16:46

  • Ryan Chambers

    Front Squat – 195, 215, 235 (PR)

  • Matt Szenda

    NOON
    *John 14:30
    *Andre 15:00
    Adam 13:35
    *Ryan 14:03
    Courtney 15:59
    *MK 17:00

    Great work noon squad!

  • Adam

    Front Squat: 265, 285, 300, 315, 330(Fail)

  • Courtney Lee

    FS: 255,275,305,325(PR),345(FAIL)

  • Justin McClintock

    FS: 215-225-235-245-255(fail)

  • jess

    PM CARDIO SESH
    *Szenda 14:25
    Sevy 13:29
    *PatZ 15:00
    *Ruari 15:05
    *Jesus 13:55
    Taylor 14:24
    Kat 🙂
    Melissa 🙂
    Marissa 13:33
    Maria 14:12
    *Andy 15:44
    Jaron 13:40
    *MikeZ 11:53
    *Nell 16:something
    *Germain 13:33
    *Justin 11:03
    Daniel 15:56
    Rachel H 16:38
    Sholon 13:40
    Carly 16:35
    Nik 15:42
    *Powell 11:29
    Rhone 10:32
    Brani 🙂
    Gloria 14:24
    *JT 14:42
    Lana 14:35
    Rob 16:32
    Nick 15:31
    *Ironman 13:26
    Paul 17:20
    MattTaylor 🙂
    Dana 16:25
    Candic 17:16
    Kelsy 14:50
    *Jerry 13:27
    Rachel C 15:40
    Collin 14:40
    Henry 🙂

    Off to a good start! Have a great week!!

  • Andre Santore

    FS: 225-255-275-295(fail)-295(fail)