SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

For time:
1 mile run
20 min AMRAP:
5 ring rows
10 push-ups
15 squats
1 mile run

Training notes:
-Start your 20 minute clock when you come in from the first run.

Record total time.

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Training notes:
-Partition reps as necessary.
-Wear a vest if you want – bring your own if you want to be guaranteed to have one.

Record total time.

View this post on Instagram

Congratulations to coach @zerotoamy on her debut at weightlifting nationals! 🎉🏋️‍♀️ ・・・ Nationals Recap: Wow, what an experience! This was probably the biggest competition I have ever been to. I started weightlifting after the open ended this year and did my first meet two weeks after. I came into #18nationals with about a month of prep and did the best I could. My snatches didn’t go as planned (74,77x,79x- was called for bent elbows in the catch) Clean and jerks went (95x late call, 97x overturned by jury, 97) I ended up totaling 7kg less than my best competition total. Although the competitor in me knows this is hardly a representation of me as an athlete, the other parts of me know that experience plays a huge role in events like this, and I’m just getting started! I have only scratched the surface of my capabilities and I’m really looking forward to seeing how far I can take this. Thank you @iamtomsroka and @bethsroka and #TeamSAW for your support through everything. @southloopsc and for being the best squad and being with me every step. @shinz13 for loving and supporting me always! Love you beb! @fewwillhunt for helping me make this all happen! And to everyone who sent messages and texts, thank you for continuing to believe in me! 6th in the Nation ain’t bad for a sub par performance I suppose! On to the next… • •• ••• —hustleovertalent— ••• •• • @southloopsc @stillnotdeadapparel @competeeveryday @vitamind @theliftbx @thestrengthagenda @fewwillhunt @nova3labs @chirecoveryroom @cgtlea @usaweightlifting @a.phil . . . #colborntrained #SLSC #teamSAW #competeeveryday #serviceopen #stillnotdeadapparel #FWH #cgtlea #legionsandc #usaweightlifting #jointhelegion #weightlifting #athlete #barbell #gymnastics #roadto2019 #crossfit #crossfitopen #centralregion #workoutmotivation #staythecourse #theliftbx #trainhard #recoverharder #CRRambassador #nova3af #18nationals

A post shared by South Loop CrossFit (@southloopsc) on


    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *