1.12.19 - Saturday | CrossFit 312

1.12.19 – Saturday


Please check into class even if you reserved a spot, if you arrive late please try to check in while warming up or ask a coach to check you in at the front coaches kiosk by the main whiteboard. Thanks again!

8 a.m. – STRENGTH
SB Back Squat 3×5 (Moderate)
DL 3×5 @ 87% of 5RM
Bent Over Barbell Row 3×6 (Moderate)
Pull-ups 3×10
Ab Rollout 3×10;Plank 3×1 min
Reverse Hyper 3×10
*6 week peaking cycle starts next week, please email info@cf312.com for spreadsheets with calculations based off your previous 5rm


9 a.m. – CROSSFIT/101

Teams of 3, 25 AMRAP
5 Deadlifts (275/205)
10 Sit-ups
15 Air Squats
*Notes: One athlete working at a time. Scale deadlift for 5 unbroken challenging reps

10 a.m. – CROSSFIT

2 Ring Muscle-ups
8 KBS (70/55)

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.