Warm-up

Coaches Choice!

Strength

Weighted Pull-ups (10' to find 1 RM)

Gymnastics

Metcon (AMRAP - Rounds and Reps)

Death by Gymnastic complex
Level #1
1 T2B+1 Pull up+1 C2B
Level #2
1 Pull up+1 C2B+1 Bar MU

Metcon

Metcon (AMRAP - Rounds and Reps)

"Macho Man"
3 Power Cleans (185#/135#)
3 Front Squats
3 STOH
*Rest 5 mins
"Frantasy land"  (3 Person groups)
21-15-9
Thrusters (95#/65#)
Pull ups
15-12-9
Thrusters (115#/85#)
C2B
12-9-6
Thrusters (135#/95#)
Bar MU

Testing

Metcon (Time)

Sled time!

Depending on time

Accessory Work

KB bent over row/Strict pull up/GHR's 

3 Rounds: NOT FOR TIME

1a. KB bent over row 3x8

* Rest 45-60 secs

1b. Strict Pull ups       3x8

* Rest 45-60secs

1c. Partner GHR's      3x8

* Rest 45-60secs

In place of 1b. we will do Chinese Planks 45-60 secs

Comment

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Hours & Info

2537 Vandalia Street
Collinsville, Illinois

(618) 791-0004

M - F : 5:00 a.m. - 7:30 p.m.

S : 6:30 a.m. - 1:30 p.m.

 
#education These are the 3 energy pathways or stimulus’s we try to hit every week in training CrossFit at CrossFit 557. Hitting all 3 pathways week in and week out will help you become overall more fit! This is why we have time caps or we want you to scale accordingly. We want to make sure you are hitting the “right” stimulus for the day. Example of same workout but different sitimulus. The workout “Fran” 95/65 should be done under 5-7 minutes. This workout should be a fast burner in which the weight from the thruster won’t slow you down then it becomes how well you can do your gymnastics under fatigue or Ring rows. Now if you can’t hit 5-7 minutes we should be looking to scale it in some direction to get more of a short burn out of it with high intensity “Fran Cough”. Now if we add weight or just make the gymnastics alittle harder then the stitumlus changes. Fran with C2B and Thrusters 135/95 is a totally different workout than what it was intended for but the question is what pathway are you trying to get better at that day. This is why we have short burner workouts, medium size AMRAP and Long brutal WOD programmed. There is a method to the madness! 💪 #crossfit557 Here are a few workouts! Try to place their pathway or pathways?! “Grace”, “Fran”, “Nancy” 500m Row, 5K Row, “Murph”, “Sevens”. Now just think about a run 1 mile compared to a 5K run that is compared to a Half Marathon. Think about the intensity and duration. The longer the duration the lower output of energy. The shorter the duration the higher output of intensity! Have a great balance is what we are shooting for. Hope this is a good read for people that want to know more. If you have any questions feel free to ask @shanemcbride_1. -CrossFit 557 #understandthewhy #crossfit #programming #nevereasy #alwaysworthit #crossfit557 #passion
#education These are the 3 energy pathways or stimulus’s we try to hit every week in training CrossFit at CrossFit 557. Hitting all 3 pathways week in and week out will help you become overall more fit! This is why we have time caps or we want you to scale accordingly. We want to make sure you are hitting the “right” stimulus for the day. Example of same workout but different sitimulus. The workout “Fran” 95/65 should be done under 5-7 minutes. This workout should be a fast burner in which the weight from the thruster won’t slow you down then it becomes how well you can do your gymnastics under fatigue or Ring rows. Now if you can’t hit 5-7 minutes we should be looking to scale it in some direction to get more of a short burn out of it with high intensity “Fran Cough”. Now if we add weight or just make the gymnastics alittle harder then the stitumlus changes. Fran with C2B and Thrusters 135/95 is a totally different workout than what it was intended for but the question is what pathway are you trying to get better at that day. This is why we have short burner workouts, medium size AMRAP and Long brutal WOD programmed. There is a method to the madness! 💪 #crossfit557 Here are a few workouts! Try to place their pathway or pathways?! “Grace”, “Fran”, “Nancy” 500m Row, 5K Row, “Murph”, “Sevens”. Now just think about a run 1 mile compared to a 5K run that is compared to a Half Marathon. Think about the intensity and duration. The longer the duration the lower output of energy. The shorter the duration the higher output of intensity! Have a great balance is what we are shooting for. Hope this is a good read for people that want to know more. If you have any questions feel free to ask @shanemcbride_1. -CrossFit 557 #understandthewhy #crossfit #programming #nevereasy #alwaysworthit #crossfit557 #passion
Good luck @johnbecher! John placed 47th Worldwide in the 2018 Crossfit Games Open Masters (55-59). This weekend he will be completing a handful of CrossFit online qualifying workouts to have a chance to compete at the @crossfitgames in Madison, WI. Dig deep and leave it all out there this weekend. We are all proud of you! 💪 #crossfit #masters #hardworkpaysoff #crossfit557
Good luck @johnbecher! John placed 47th Worldwide in the 2018 Crossfit Games Open Masters (55-59). This weekend he will be completing a handful of CrossFit online qualifying workouts to have a chance to compete at the @crossfitgames in Madison, WI. Dig deep and leave it all out there this weekend. We are all proud of you! 💪 #crossfit #masters #hardworkpaysoff #crossfit557
NEW WINNER!!!! Congratulations to Smells Like Team Spirit 2.0 on your 2018 Intramural Open win at CrossFit 557. Your team and all of its members will be added to the intramural champion board! @keelylawler Team Members of Smells Like Team Spirit 2.0! Keely Lawler Jennifer Zietler Adam Trelow Jordan Sweet Brandy Hodges Jeff Fiudo Ben Stephens Mike Clark Alan Knabe Craig Knabe Edwin Smith Alyssa Patterson Mary Stroud Danielle Matysik Traci Poore Mike Throm Carol Sparks Lori Hamilton Amy Welch Josh Jenkins Krista Findlay Kelsey Perkins Ashlee Busclas
NEW WINNER!!!! Congratulations to Smells Like Team Spirit 2.0 on your 2018 Intramural Open win at CrossFit 557. Your team and all of its members will be added to the intramural champion board! @keelylawler Team Members of Smells Like Team Spirit 2.0! Keely Lawler Jennifer Zietler Adam Trelow Jordan Sweet Brandy Hodges Jeff Fiudo Ben Stephens Mike Clark Alan Knabe Craig Knabe Edwin Smith Alyssa Patterson Mary Stroud Danielle Matysik Traci Poore Mike Throm Carol Sparks Lori Hamilton Amy Welch Josh Jenkins Krista Findlay Kelsey Perkins Ashlee Busclas
Out with the old and in with the new! New toys at @crossfit557! Always reinvesting into the best cardio equipment around @concept2inc. #crossfit557 #allthecardio #allthepain ☠️☠️☠️☠️
Out with the old and in with the new! New toys at @crossfit557! Always reinvesting into the best cardio equipment around @concept2inc. #crossfit557 #allthecardio #allthepain ☠️☠️☠️☠️
Bring a friend was a huge hit today! Thank you all for coming out. More photos to come. 💪🔥 #nevereasy #alwaysworthit #crossfit557 #community
Ever wanted to try CrossFit but never got around to it? Come join us FOR FREE this Saturday April 7 at 10:00 am for our FREE Bring a Friend day! Did we mention it’s free? #crossfit557 #nevereasy #alwaysworthit
Ever wanted to try CrossFit but never got around to it? Come join us FOR FREE this Saturday April 7 at 10:00 am for our FREE Bring a Friend day! Did we mention it’s free? #crossfit557 #nevereasy #alwaysworthit
Make fitness the best hour of your day! #trusttheprocess #crossfit557 Athlete - @luke_lamoreaux
Make fitness the best hour of your day! #trusttheprocess #crossfit557 Athlete - @luke_lamoreaux
We are excited to announce the start of our new Special Needs CrossFit Class! This is an adapted CrossFit class with emphasis on core strength, functional mobility, balance, coordination, and fluency of movement. Our class is targeted to special needs children/teens ages 3-18 and their caregivers. Jennifer Norton, MSPT, will be leading this group. She has been practicing pediatric Physical Therapy for more than 20 years and competing in CrossFit for over 3. When: 6/2, 6/16, 6/30, 7/7, 7/21, 7/28 Cost: $65 Register: www.crossfit557.com/adaptive
We are excited to announce the start of our new Special Needs CrossFit Class! This is an adapted CrossFit class with emphasis on core strength, functional mobility, balance, coordination, and fluency of movement. Our class is targeted to special needs children/teens ages 3-18 and their caregivers. Jennifer Norton, MSPT, will be leading this group. She has been practicing pediatric Physical Therapy for more than 20 years and competing in CrossFit for over 3. When: 6/2, 6/16, 6/30, 7/7, 7/21, 7/28 Cost: $65 Register: www.crossfit557.com/adaptive
What’s your “why” on coming to the gym? #community #crossfit557
What’s your “why” on coming to the gym? #community #crossfit557
Check out what deals Show Me Weights has during The Plex Games! If you are needed any equipment this is the time to purchase for a great price. #Repost @theplexgames with @get_repost ・・・ As the open draws to a close we’re just getting warmed up. There’s only 4 weeks left to get your team registered. Just like last year Show Me Weights will be supplying the equipment and selling everything after the event. Here’s your chance to get some good equipment for a great deal. #vendor #showmeweights #venividivici #bestinthemidwest #PlexGames #prizemoney
Check out what deals Show Me Weights has during The Plex Games! If you are needed any equipment this is the time to purchase for a great price. #Repost @theplexgames with @get_repost ・・・ As the open draws to a close we’re just getting warmed up. There’s only 4 weeks left to get your team registered. Just like last year Show Me Weights will be supplying the equipment and selling everything after the event. Here’s your chance to get some good equipment for a great deal. #vendor #showmeweights #venividivici #bestinthemidwest #PlexGames #prizemoney
Mark your calendars and reserve a spot today! Bring a friend day will be April 7th at 10am. If one of your friends have been interested, in fitness, this is a perfect opportunity for them to try it out! #bringafriendWOD #community #crossfit557
Mark your calendars and reserve a spot today! Bring a friend day will be April 7th at 10am. If one of your friends have been interested, in fitness, this is a perfect opportunity for them to try it out! #bringafriendWOD #community #crossfit557
18.2 is here!!! #Repost @crossfitgames with @get_repost ・・・ Open Workout #18point2a and #18point2 have been released. BEFORE you attempt the workout, you MUST review the written workout description and movement standards (link in bio.) This is to ensure you perform the workouts correctly. - You have until 5 p.m. PT on March 5th to submit scores. Have fun. #InTheOpen #Fitness #CrossFit #CrossFitOpen @compexusa @stacietovar
Check it out! @eatful getting after it! 💪 #cleaneating #mealplans #Repost @ninjamaochow with @get_repost ・・・ Back at it. 67 flank steak meals prepped and ready for delivery tomorrow #almostforgotthesauce #eatful #eatyourveggies
Check it out! @eatful getting after it! 💪 #cleaneating #mealplans #Repost @ninjamaochow with @get_repost ・・・ Back at it. 67 flank steak meals prepped and ready for delivery tomorrow #almostforgotthesauce #eatful #eatyourveggies
Friday Night Lights Week #1 ✅ Proud of everyone that came out for 18.1. It was 20 mins of “fun”. The amount of support that was shown today during every single class makes me so proud of the community we all built! 4 more week of CF Open season! LETS GOOO! 💪 #crossfit557 #community #support #nevereasyalwaysworthit
Friday Night Lights Week #1 ✅ Proud of everyone that came out for 18.1. It was 20 mins of “fun”. The amount of support that was shown today during every single class makes me so proud of the community we all built! 4 more week of CF Open season! LETS GOOO! 💪 #crossfit557 #community #support #nevereasyalwaysworthit
Get after it this week! Do something great. 💪 Dig deep and surprise yourself! #nevereasy #alwaysworthit #crossfit557 #community #support #encouragement #lifestyle
Get after it this week! Do something great. 💪 Dig deep and surprise yourself! #nevereasy #alwaysworthit #crossfit557 #community #support #encouragement #lifestyle
CrossFit Open is just days away! #Repost @crossfitgames with @get_repost ・・・ The Open starts in 9 days. Sign up and spread the word. Digital downloads of the 2018 Open infographic are now available in the @CrossFitStuff store. - Learn more about the #CrossFitOpen through the link in bio. #InTheOpen #CrossFit #CrossFitGames #Fitness
CrossFit Open is just days away! #Repost @crossfitgames with @get_repost ・・・ The Open starts in 9 days. Sign up and spread the word. Digital downloads of the 2018 Open infographic are now available in the @CrossFitStuff store. - Learn more about the #CrossFitOpen through the link in bio. #InTheOpen #CrossFit #CrossFitGames #Fitness
Instill these important qualities into what you do everyday! “How you do anything is how you do everything!” #motivation #committed #dedicated #goals #hardworkpaysoff #crossfit557
Instill these important qualities into what you do everyday! “How you do anything is how you do everything!” #motivation #committed #dedicated #goals #hardworkpaysoff #crossfit557
Head down eyes forward! #conditioning #nevereasy #alwaysworthit #crossfit557 #lifestyle #fitness Athlete- @cjohnst
Head down eyes forward! #conditioning #nevereasy #alwaysworthit #crossfit557 #lifestyle #fitness Athlete- @cjohnst
Remember as coaches our job is trying to get the “BEST” out of you so please remember this when we are correctively cueing your technique and form. #trusttheprocess
Remember as coaches our job is trying to get the “BEST” out of you so please remember this when we are correctively cueing your technique and form. #trusttheprocess
I fully expect this on our partner internal rows for next week! Make sure to grab a trustworthy buddy for this! 😜 #trustfall #Repost @crossfit with @get_repost ・・・ When your pit crew is on point.👌 via @concept2greg 📹 @ntnui_roing
#education These are the 3 energy pathways or stimulus’s we try to hit every week in training CrossFit at CrossFit 557. Hitting all 3 pathways week in and week out will help you become overall more fit! This is why we have time caps or we want you to scale accordingly. We want to make sure you are hitting the “right” stimulus for the day. Example of same workout but different sitimulus. The workout “Fran” 95/65 should be done under 5-7 minutes. This workout should be a fast burner in which the weight from the thruster won’t slow you down then it becomes how well you can do your gymnastics under fatigue or Ring rows. Now if you can’t hit 5-7 minutes we should be looking to scale it in some direction to get more of a short burn out of it with high intensity “Fran Cough”. Now if we add weight or just make the gymnastics alittle harder then the stitumlus changes. Fran with C2B and Thrusters 135/95 is a totally different workout than what it was intended for but the question is what pathway are you trying to get better at that day. This is why we have short burner workouts, medium size AMRAP and Long brutal WOD programmed. There is a method to the madness! 💪 #crossfit557 Here are a few workouts! Try to place their pathway or pathways?! “Grace”, “Fran”, “Nancy” 500m Row, 5K Row, “Murph”, “Sevens”. Now just think about a run 1 mile compared to a 5K run that is compared to a Half Marathon. Think about the intensity and duration. The longer the duration the lower output of energy. The shorter the duration the higher output of intensity! Have a great balance is what we are shooting for. Hope this is a good read for people that want to know more. If you have any questions feel free to ask @shanemcbride_1. -CrossFit 557 #understandthewhy #crossfit #programming #nevereasy #alwaysworthit #crossfit557 #passion Good luck @johnbecher! John placed 47th Worldwide in the 2018 Crossfit Games Open Masters (55-59). This weekend he will be completing a handful of CrossFit online qualifying workouts to have a chance to compete at the @crossfitgames in Madison, WI. Dig deep and leave it all out there this weekend. We are all proud of you! 💪 #crossfit #masters #hardworkpaysoff #crossfit557 NEW WINNER!!!! Congratulations to Smells Like Team Spirit 2.0 on your 2018 Intramural Open win at CrossFit 557. Your team and all of its members will be added to the intramural champion board! @keelylawler Team Members of Smells Like Team Spirit 2.0! Keely Lawler Jennifer Zietler Adam Trelow Jordan Sweet Brandy Hodges Jeff Fiudo Ben Stephens Mike Clark Alan Knabe Craig Knabe Edwin Smith Alyssa Patterson Mary Stroud Danielle Matysik Traci Poore Mike Throm Carol Sparks Lori Hamilton Amy Welch Josh Jenkins Krista Findlay Kelsey Perkins Ashlee Busclas Out with the old and in with the new! New toys at @crossfit557! Always reinvesting into the best cardio equipment around @concept2inc. #crossfit557 #allthecardio #allthepain ☠️☠️☠️☠️
Bring a friend was a huge hit today! Thank you all for coming out. More photos to come. 💪🔥 #nevereasy #alwaysworthit #crossfit557 #community
Ever wanted to try CrossFit but never got around to it? Come join us FOR FREE this Saturday April 7 at 10:00 am for our FREE Bring a Friend day! Did we mention it’s free? #crossfit557 #nevereasy #alwaysworthit Make fitness the best hour of your day! #trusttheprocess #crossfit557 Athlete - @luke_lamoreaux We are excited to announce the start of our new Special Needs CrossFit Class! This is an adapted CrossFit class with emphasis on core strength, functional mobility, balance, coordination, and fluency of movement. Our class is targeted to special needs children/teens ages 3-18 and their caregivers. Jennifer Norton, MSPT, will be leading this group. She has been practicing pediatric Physical Therapy for more than 20 years and competing in CrossFit for over 3. When: 6/2, 6/16, 6/30, 7/7, 7/21, 7/28 Cost: $65 Register: www.crossfit557.com/adaptive What’s your “why” on coming to the gym? #community #crossfit557 Check out what deals Show Me Weights has during The Plex Games! If you are needed any equipment this is the time to purchase for a great price. #Repost @theplexgames with @get_repost ・・・ As the open draws to a close we’re just getting warmed up. There’s only 4 weeks left to get your team registered. Just like last year Show Me Weights will be supplying the equipment and selling everything after the event. Here’s your chance to get some good equipment for a great deal. #vendor #showmeweights #venividivici #bestinthemidwest #PlexGames #prizemoney Mark your calendars and reserve a spot today! Bring a friend day will be April 7th at 10am. If one of your friends have been interested, in fitness, this is a perfect opportunity for them to try it out! #bringafriendWOD #community #crossfit557
18.2 is here!!! #Repost @crossfitgames with @get_repost ・・・ Open Workout #18point2a and #18point2 have been released. BEFORE you attempt the workout, you MUST review the written workout description and movement standards (link in bio.) This is to ensure you perform the workouts correctly. - You have until 5 p.m. PT on March 5th to submit scores. Have fun. #InTheOpen #Fitness #CrossFit #CrossFitOpen @compexusa @stacietovar
Check it out! @eatful getting after it! 💪 #cleaneating #mealplans #Repost @ninjamaochow with @get_repost ・・・ Back at it. 67 flank steak meals prepped and ready for delivery tomorrow #almostforgotthesauce #eatful #eatyourveggies Friday Night Lights Week #1 ✅ Proud of everyone that came out for 18.1. It was 20 mins of “fun”. The amount of support that was shown today during every single class makes me so proud of the community we all built! 4 more week of CF Open season! LETS GOOO! 💪 #crossfit557 #community #support #nevereasyalwaysworthit Get after it this week! Do something great. 💪 Dig deep and surprise yourself! #nevereasy #alwaysworthit #crossfit557 #community #support #encouragement #lifestyle CrossFit Open is just days away! #Repost @crossfitgames with @get_repost ・・・ The Open starts in 9 days. Sign up and spread the word. Digital downloads of the 2018 Open infographic are now available in the @CrossFitStuff store. - Learn more about the #CrossFitOpen through the link in bio. #InTheOpen #CrossFit #CrossFitGames #Fitness Instill these important qualities into what you do everyday! “How you do anything is how you do everything!” #motivation #committed #dedicated #goals #hardworkpaysoff #crossfit557 Head down eyes forward! #conditioning #nevereasy #alwaysworthit #crossfit557 #lifestyle #fitness Athlete- @cjohnst Remember as coaches our job is trying to get the “BEST” out of you so please remember this when we are correctively cueing your technique and form. #trusttheprocess
I fully expect this on our partner internal rows for next week! Make sure to grab a trustworthy buddy for this! 😜 #trustfall #Repost @crossfit with @get_repost ・・・ When your pit crew is on point.👌 via @concept2greg 📹 @ntnui_roing