Today’s Workout... get ready to run!!
20 Minute AMRAP
400m Run
25 Double Unders
5 Strict Pull Ups / Chin Ups
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
The most important prerequisite for making a maximal attempt is possessing a substantial command over the fundamental mechanics of the lift you are attempting. This does not mean that you must be an expert in the movement, or that you must have mastered every component of the lift, but it does require more than basic competency. The primary reason for this standard: safety. The utility of “maxing out”, in a general physical preparedness setting (like CrossFit), has to do with establishing an efficient and effective durational training program. Assigning loads to work at on a day-to-day basis so that progress can be made in the long-run requires a the present knowledge of an athlete’s overall capacity. Moreover, a genuine max attempt should reflect the heaviest load an athlete can move without significant technical breakdown. If we understand these things, the idea of maxing out can be a little less intimidating for fitness participants, and efforts to max out can be a little safer and more productive. ~ @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Make your health a priority and meet some amazing people‼️
“Great gym with an outstanding community of people. Everyone is friendly and welcoming! Athletes push each other and the coaches are amazing.” ~ Mischief Member @cnp_toast
➡️➡️➡️For more information click the link in our bio⬅️⬅️⬅️
#community #CrossFitMischief2.0 #Saturday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #stayactive #staysafe #staystrong
Technical improvement and strength/power development require patience! Instead of just trying to move quickly with the barbell all the time, move deliberately, with purpose, at every stage of the lift. FYI: The true ticket to gains is time under tension, coupled with adequate recovery; if you spend your training reps half-hazardly racing through them as quickly as you can, you are spending very little productive time under tension. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
All this week we are completing the 2020 CrossFit Games Stage 1 events with minor adjustments. 💪🏻
Today’s Workout: Awful Annie Mischief Style
For Time
50 Double-Unders
50 Ab Mat Sit-Ups
5 Cleans (65-70%)
40 Double-Unders
40 Ab Mat Sit-Ups
4 Cleans (65-70%)
30 Double-Unders
30 Ab Mat Sit-Ups
3 Cleans (65-70%)
20 Double-Unders
20 Ab Mat Sit-Ups
2 Cleans (65-70%)
10 Double-Unders
10 Ab Mat Sit-Ups
1 Clean (65-70%)
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
If you want to make meaningful, long-term fitness progress, and improve your overall physical/mental health and wellbeing, participating in CrossFit classes is a valuable step towards that end… but it cannot be the only one. This is a reminder that goals, like weight loss, strength gains, mobility development, and enhanced athletic performance, all require extra work. Healthy nutritional choices and good recovery practices are just as critical as efforts exerted inside the gym. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Don't always squat in the same shoes! You never want the quality of your movement to become dependent on the footware you choose to equip yourself with. Plus, in the real world, you're unlikely to have the opportunity to put on your training shoes or weightlifting shoes to perform random or urgent tasks. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Fight for the things that you care about, but do it in a way that will lead others to join you.” - Justice Ruth Bader Ginsburg
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
More than ever, your health MUST be a priority and we want to help! As a family owned business we want to give back to the community.
We are offering a FREE class (NO EXPERIENCE NEEDED) to the community on October 24th at 7:45AM. We specialize in providing full-body workouts that leave you feeling great. Check it out for yourself and sign up today because spots are limited.
https://crossfitmischief.com/index.asp?pageid=211
Strength, speed, power, technique, discipline... In weightlifting, none of these variables is mutually exclusive. A successful lift requires the confluence of all these elements, and then some. To improve, you cannot neglect any of them. It is incredibly productive to focus on specific deficiencies in training by performing derivative exercises, but you still have to bring them all together in the end. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s workout:
Buy In: 1600m Run or Row
Then 10 Rounds:
15 Sit Ups
9 Lunges*
3 Handstand Push Ups
*Can perform Weight (Overhead, front, back rack) lunges or no weight
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Try not to think about working out as a chore. Being able to take control of your physical and mental health is a privilege. It also happens to be a profoundly empowering human experience. Remember that, and get after it today! ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
The COVID-19 pandemic has shown us how important it is to be active, take care of our bodies and to prioritize our health.
If you have an underlying health condition or just want to improve your health - it's time to take action. We are in the business of helping people live healthier lives.
Register for our Free Community Class on October 24th at 7:45AM
https://crossfitmischief.com/index.asp?pageid=211
Friday #heroworkout
“Stuart McGrath”
21-18-15-12-9-6-3 reps of:
Squat Cleans (135/85)
Wall Ball Shots (20/14 lb)
Jerks (135/85)
Bar Facing Burpees
Background: Dedicated to Acting Serjeant Stuart McGrath, 28, of Buckinghamshire UK, who died in an explosion while on foot patrol in Gereshk district, central Helmand province Afghanistan, on September 16, 2009.
Serjeant McGrath, born in Princes Risborough on 5 December 1980, began his Army training in October 1999 and joined 1st Battalion The Royal Green Jackets in June the following year (The Royal Green Jackets was one of five infantry regiments which combined to form The Rifles in 2007). ~courtesy of wodwell.com
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
⭐️⭐️⭐️ Free Community Workout⭐️⭐️⭐️
The COVID-19 pandemic has caused our world to change dramatically. We now have added stressors, concerns, lack of social interaction, some of us have become full time teachers and this list goes on. While we can't change the outside factors - we can change within.
We strongly believe our health is our best defense against chronic illness and disease. We are a small, family owned business persevering through difficult times to help change your life and make our community healthier.
Register today for our free class on October 24th at 7:45AM.
https://crossfitmischief.com/index.asp?pageid=211
Today’s workout is all about endurance training and push through muscle fatigue. Your calves and legs will be on 🔥🔥 after this one. Good luck! 👊
For Time:
100 Double Unders
50 Lunges
25 Pull Ups
400m Run or 500m Row
80 Double Unders
40 Lunges
15 Pull Ups
800m Run or 1000m Row
60 Double Unders
30 Lunges
5 Pull Ups
1600m Run or 2000m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Have a great time at our free community workout this morning.
Thanks for all who joined us. It was great meeting new people eager to stay active and fit!!
#keepmoving #partnerworkout #freeclass #community #saturdayvibes #saturday
There are several reasons we typically use a wider grip to perform the snatch than we do for other weightlifting movements:
1️⃣ overhead comfort and stabilization
2️⃣ barbell placement at the power position
3️⃣ minimizing the distance the barbell has to travel between the power position and overhead lockout
~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
🔥🔥Today’s workout 🔥🔥
1000m Run / 1200 Row
50 Sit Ups
25 Russian Kettlebell Swings (53/35)
800 Run / 1000m Row
25 Sit Ups
25 Russian Kettlebell Swings
400m Run / 500m Row
25 Sit Ups
25 Russian Kettlebell Swings
800m Run / 1000m Row
50 Sit Ups
25 Russian Kettlebell Swings
1000m Run / 1200m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
HURRY! Only a Few Spots LEFT!
⭐️⭐️⭐️ Free Community Class⭐️⭐️⭐️
Date/Time: October 24th at 7:45AM
For everyone's safety we have limited the class size - Register today 👇
https://crossfitmischief.com/index.asp?pageid=211
The weather is turning as we move deeper into autumn. Remember to stay active, despite the cooler temperatures! Exercise is one of the best ways to keep up the strength of your immune system. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Happy Halloween! 🎃☠️👻🍬
Had a frightfully fun time at Mischief’s Halloween Party this morning. Thanks to all who joined us.
Have a safe and happy Halloween everyone!
#halloween #pumpkin #pumpkinworkout #mischieffamily #saturday
Today’s Benchmark Workout is...
“Push It”
For Time
800 meter Run
60 Deadlifts (115/75 lb)
40 Front Squats (115/75 lb)
20 Hang Power Cleans (115/75 lb)
10 Muscle-Ups
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
We are bringing back the Mischief Weightlifting Class for a limited time! Starting in November, come join us at 10:15am on Saturdays to review some basic clean progressions and get some solid reps in. All Mischief Members and non-members are welcome. ~ Coach @b_bieschke_6
To learn more about the class and pricing contact us at CrossFitMischief@gmail.com
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s Workout
5 Rounds
400 Run or 500 Row
50 Double Unders*
*For every break or trip up complete 3 toes to bar, 3 Knee Raises or 3 Tuck Crunches. Before starting the next round you must complete all penalty reps. (Example if you trip up twice in one round you must complete 6 reps of t2b or alternative before starting the next round.)
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
A successful training session begins with a disciplined warmup. Do not “half ass” your warmup reps! It may take several reps—or more—before your body is moving more smoothly into its ideal functional positioning, but the effort needs to be there for all of them, even those stubborn initial few reps. Failure to adequately warm up not only increases the risk of injury, it also has a negative impact on workout performance. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
7 years ago coach and owner @abaroody84 was only 8 months into her CrossFit journey. This PR at 125lb was a huge accomplishment and opened her eyes to what CrossFit represents: the desire to continue to improve, challenge and better yourself; the supportive community cheering and encouraging, and the watchful eye of the coaches providing tips and tricks to keep you safe as you push your limits.
CrossFit is more then just a lift or a workout is an amazing journey where you meet great friends and find yourself.
Try it for yourself and see why it’s not just a workout.
#crossfit #whatsyourjourney #findyourfitness #mischieffamily #crossfitmischief #aurora #naperville #foxvalley
Today’s Hero workout: Orio Palmer
7 Rounds for Time
3 Clean-and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)
We did this in March 2020 right before the shelter in place - who PR’d today?? 👊🔥
Background: This Firefighter Hero WOD is dedicated to Orio Palmer, FDNY, Battalion 7, who was killed on September 11, 2001.
Sixteen members of Battalion 7 were lost along with Palmer, 45, whose remains have not yet been recovered from the trade center rubble. He was remembered Oct. 13 in a ceremony at Holy Name of Mary Roman Catholic Church in Valley Stream, the community where the couple have lived for 15 years and raised their three children, Dana, 14, Keith, 12, and Alyssa, 9. ~courtesy of wodwell.com
Mischief Weightlifting Class starts this week!! Come join us this Saturday at 10:15am to review some basic clean progressions and get some solid reps in. All Mischief Members ($15/class) and non-members ($20/class) are welcome.~ Coach @b_bieschke_6
For more details email us at CrossFitMischief@Gmail.com
The focus of today’s workout is to continue to move and get as much work done before each three minute run or row.
Tip: Break up the push ups early into manageable sets with short rest to avoid complete muscle fatigue.
Good luck and let us know how it goes!
Today’s Workout:
20-18-16-14-12-10-8-6-4-2 Push Ups
3-4-5-6-7-8-9-10-11-12 Pull Ups
Every 3 Minutes: 200m Run or 250 Row
Complete 20 push ups and 3 pull ups then run or row, then complete 18 push ups and 4 pull up, then stop every 3 minutes to run or row, continue this pattern until you have finished all the reps.
Weightlifting takes a special kind of endurance that can be developed in training through tools like barbell complexes. These complexes, though, do not need to be complicated. Start with performing one or two reps of one or two movements or movement derivatives. For example, a simple barbell complex might be: 1 power clean + 2 front squats. The added time under tension will make a big difference over time. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Be the change you want to see in the world.” - Mahatma Gandhi
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Kannan Iyer is our Mischief Athlete of the Month for November 2020. A couple months before Governor Pritzker issued his March Stay at Home Order, Kannan stepped into CrossFit Mischief for the first time. Interestingly, Kannan had already been participating in CrossFit for several years by the time he contacted Mischief owner/coach, Arianne Kinsella. In fact, Kannan’s first exposure to functional fitness was the result of a workplace health initiative out in Seattle, Washington. A Seattle CrossFit box began coordinating free classes at Kannan’s work, and along with several of his coworkers, Kannan opted to give CrossFit a try, in the hopes that doing so would help him maintain his current bodyweight, increase his general muscle mass, and enhance his overall stamina and endurance. Since Kannan began participating in CrossFit, he has developed a zeal for clean variants and rig work, especially pull-ups and chin-ups. With the progress Kannan has been making on his banded pullups lately, it will not be long until Kannan is regularly executing unassisted pullups in workouts. Kannan is less inclined towards movements like wall ball shots, but that does not stop him from performing high-quality reps whenever they are programmed.
CrossFit happens to be a natural extension of Kannan’s other passions and hobbies. Among his many extracurricular interests, Kannan enjoys traveling, running outdoors, hiking, and performing a range of adrenaline sports, such as navigating rapids, rock climbing, skydiving, and skiing. As an engineer at Google, Kannan puts in long hours on tasks that include Data Analytics, Artificial Intelligence, and Machine Learning. In light of these occupational commitments, living an active lifestyle is incredibly important to Kannan. He has even constructed a home gym in his basement, which must have seen some significant use this past year. Kannan: Congratulations on your fitness achievements thus far, and we look forward to being a part of your continued improvement!
#athleteofthemonth #athletespotlight #november #crossfitmischief #mischieffamily #community
Hard work pays off!
Congrats to Mischief Member @bridget1076 on hitting a new 1 rep max clean during the 5:30am class. 💪🏻🎉
#goals #hardwork #setgoals #persistence #community #crossfitmischief #aurora #naperville
“A goal is just an awesome way to force growth on yourself.” - Deena Kastor
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Friday’s Hero Workout:
JOHN TIPPING II
4 Rounds for Time
15 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders
Background: This Firefighter Hero WOD is dedicated to John Tipping, II, FDNY, Ladder 4, who was killed on September 11, 2001.
John J. Tipping II, 33, of Port Jefferson, was a firefighter with Ladder Co. 4 in Manhattan. He died in the collapse of the south tower. He had tried to shield a civilian with his body as the tower came crashing down.
Inscribed at the bottom of Tipping’s tombstone is a line from his favorite movie “Braveheart” that his family says neatly sums up his life: “Every man dies, not every man really lives.”~courtesy of wodwell.com
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
At this week's Mischief Weightlifting Class, we will return to the basics of the snatch with some overhead squatting and fundamental movement progressions. Come join us this Saturday at 10:15am. All Mischief Members ($15/class) and non-members ($20/class) are welcome. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Thank you to all who have served and those who continue to serve.
Your sacrifice and bravery is the foundation our country is built on.
Happy Veterans Day! 🇺🇸
Thank you Mischief Members
@chuck_zadlo @sean.austin.357 Tom and Doug!
Always move into the receiving position of the clean and the snatch with purpose. You may hear cues like ""drop"", when performing these movements, but we never passively drop under any load, whether it be a PVC pipe or a loaded barbell. Learn to use the musculature of the upper body to pull yourself into a stable receiving position. Meet the barbell where you want to meet it--preferably where (and when) it is attaining its maximum height--regardless of the load, and secure the barbell while maintaining sound postural integrity. Constant connection with the barbell; constant structural tension; constant load resistance; constant support; consistent weightlifting. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Who’s ready to do hero workout “Nutts”
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall. (Courtesy of wodwell.com)
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
This week at the Mischief Weightlifting Class, we will address some clean positioning and review the basics of the push press, then incorporate both movements in a short barbell complex. I hope to see you all there this Saturday at 10:15am! All Mischief Members and non-members are welcome. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s Workout
For Time
15-12-9-6-9-12-15 reps of:
Burpees
Sit-Ups
At the end of each round, perform:
4 Toes to Bar + 100m Run / 150m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Taking control of your personal physical fitness is not only one of the most profoundly empowering privileges you can exercise as a human being, it is also an important way to address mental health and manage distress, especially during unusually difficult times. Regardless of the obstacles that await in the coming weeks and months, continue to be proactive about maintaining and improving your physical health. You will not regret it. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Join us for some snatch drills and barbell complexes at this week’s Mischief Weightlifting Session. Specifically, we will work on using the upper body to effect an efficient turnover as we transition into the third pull of the lift. We will get started this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Happy Thanksgiving!
Wishing you and your family and safe and happy Thanksgiving! 🦃
#thanksgiving #mischieffamily #holidays
Wearing a mask for the entire duration of a training session will present new fitness challenges for many of us. But with those new challenges come opportunities for growth. Do not worry so much about the speed of your workouts as you get aquatinted with your mask. Instead, take a step back to focus on the quality of your movements. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Success is not final, failure is not fatal, it is the courage to continue that counts.” - Winston Churchill
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
We are beyond excited to celebrate 4 years in business and we couldn’t have done it without our amazing staff and members. Each year we reflect back on how we have grown, adapted and tackled challenges. And this year has had quite a few obstacles to say the least, but despite the hardships, our community pulled together and never wavered. They were the glue that kept us together.
Tom and I are humbled by the outreach of support and encouragement we received throughout the years. Words can not express the gratitude we’ve felt.
Even though this year didn’t go as planned, we accomplished a lot: we moved to a bigger and better space, we have grown our amazing and talented coaching staff, our mascot is now happy and healthy, and we have a loving community of wonderful people.
We are truly blessed to be able to call CrossFit Mischief ours and to watch our business evolve each year.
Cheers to many more years!
Arianne, Tom, Buster and Maya
#4yearsanniversary #crossfit #cheers #thankful #mischieffamily #community
Today’s Hero Workout
Holleyman
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (120830). Courtesy of wodwell.com
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
Coordinating shoulder-to-overhead movements can be quite a challenge, especially when it comes to the jerk (and its variants). At this week’s Mischief Weightlifting Session, we will spend some time diving into what sets the jerk apart from other shoulder-to-overhead movements, as well as why the jerk is functional in different training contexts. Come join us this Saturday at 10:15am! All Mischief Members ($15) and non-members ($20) are welcome. ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s workout
36-32-28-24-20-16-12-8-4
Push Ups
Sit Ups
Double Unders
Every 2 Minutes 5 Burpees
30 Minute Cap
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Part of enhancing capacity is developing adequate functional range of motion. Improved functional range of motion allows the body’s musculoskeletal structure to support loading and perform work in more efficient positions, which keeps fitness participants safe and makes training regularly a sustainable practice. Addressing functional range of motion is also something that often gets ignored, especially with respect to bodyweight and gymnastics movements, because pride makes modifying these movements unpalatable. Do not let ego get in the way of long-term progress. Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Success is walking from failure to failure with no loss of enthusiasm.” - Winston Churchill
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Today’s Hero Workout Ferd
AMRAP in 22 minutes
Buy-In: 1 minute Wall Ball Shots (20/14 lb)
Directly into, AMRAP in 20 minutes of:
1 Power Clean (115/85 lb)
3 Push Presses (115/85 lb)
2 Thrusters (115/85 lb)
11 Box Jumps (24/20 in)
Cash-Out: 1 min Farmer's Carry (2x70/50 lb)
On a 22-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work. Athlete must complete the buy-in of 1 minute max reps of Wall Ball Shots. Then in the next 20 minutes, perform AMRAP of 1 Power Clean, 3 Push Presses, 2 Thrusters, and 11 Box Jumps.
Finally, in the last minute, complete max distance of Farmer’s Carry (count 1 repetition for every 10 meters of Farmer’s Carry).
Score is the total number of repetitions completed before the 22-minute clock stops.
Background: This hero workout is dedicated to U.S. Army Dennis James Ferderer Jr., of New Salem, North Dakota who was killed on November 2, 2005, in Duluiyah, Iraq while serving during Operation Iraqi Freedom, when a grenade hit his vehicle. He was serving with the Army Active duty 1st Battalion, 15th Infantry Regiment, 3rd Brigade, 3rd Infantry Division. He was 20 years old.
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
One of the most challenging aspects of weightlifting is maintaining proper positioning from the ground to the knee, and through the completion of the second pull. A lot can go wrong in the first few inches of the lift. At this week’s Mischief Weightlifting Training, we will work through some drills that address this area of common fault. Come join us this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome! ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s workout:
Try it out and let us know how it goes! 💪🏻
25 Minute AMRAP
20 Weighted Lunges (hold KB)
20 Weighted Step Ups (hold KB)
20 American Kettlebell Swings (53/35)
20 Russian Twist (L+R=1) (25/15)
20/18 Cal Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Incorporating adequate vertical leg drive in the snatch and clean is a challenge for many athletes, regardless of skill and experience. Hip extension, without the requisite leg drive, results in “humping” the barbell and the excessive application of horizontal force to it. This causes the barbell to pop out, away from the athlete, which makes receipt of the barbell and any recovery much more difficult. To work on this, athletes must deliberately remain balanced and cover the barbell when springing into the balls of the feet during the culmination of the second pull, versus cranking the hips forwards and leaning backwards. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Life is not a pattern to follow. It’s a frontier to pursue.” - Brian Kight
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
We are beyond excited to celebrate 4 years in business and we couldn’t have done it without our amazing staff and members. Each year we reflect back on how we have grown, adapted and tackled challenges. And this year has had quite a few obstacles to say the least, but despite the hardships, our community pulled together and never wavered. They were the glue that kept us together.
Tom and I are humbled by the outreach of support and encouragement we received throughout the years. Words can not express the gratitude we’ve felt.
Even though this year didn’t go as planned, we accomplished a lot: we moved to a bigger and better space, we have grown our amazing and talented coaching staff, our mascot is now happy and healthy, and we have a loving community of wonderful people.
We are truly blessed to be able to call CrossFit Mischief ours and to watch our business evolve each year.
Cheers to many more years!
Arianne, Tom, Buster and Maya
#4yearsanniversary #crossfit #cheers #thankful #mischieffamily #community
Exercising patience during the second pull of the snatch is particularly challenging, usually because the movement itself can feel so unnatural. Athletes tend to exert all of their energy as soon as the barbell leaves the ground, which distorts positioning thereafter and exhausts control over the barbell—and the movement. At this week’s Mischief Weightlifting Session, we will focus specifically on the efficient and productive application of force between the knee and the hip. Come join us this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome! ~ Coach b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s workout:
100 Double Unders
80 Step Ups
60 Russian Dumbbell Swings (50/35)
40 Alternating Hang Dumbbell Snatch (50/35)
20 V-Ups
40 Alternating Dumbbell Clean (50/35)
60 Russian Dumbbell Swings (50/35)
80 Step Ups
100 Double Unders
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
It is normal for training experiences to fluctuate throughout the week. Pushing the limits of your capacity one day will necessarily affect your ability to sustain a higher level of intensity the following day, and the day after that. Do not be dissuaded by these tougher sessions; rather, learn from them. They also tend to indicate deficiencies in your daily recovery practices. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Anything worth doing is worth doing right.” - Hunter S. Thompson
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
One of the most challenging aspects of weightlifting is maintaining proper positioning from the ground to the knee, and through the completion of the second pull. A lot can go wrong in the first few inches of the lift. At this week’s Mischief Weightlifting Training, we will work through some drills that address this area of common fault. Come join us this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome! ~ Coach @b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
The box stepup is a unilateral exercise for strengthening the muscles and joint structures of the targeted leg. You should not need assistance from your other leg to complete a box stepup! If you find yourself planting your second foot on the top of the box before hitting full hip and knee extensnion with the lead leg, consider reducing the height of your box and focusing on the mechanics of the movement: plant lead foot atop box, press/push firmly with balanced foot into box platform, continue driving through box until knee and hip reach full extension--all while maintaining adequate core tension and stable torso posture. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Find your weaknesses. Make friends with them, then beat them to death.” - Chris Spealler
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Celebrating the holidays with a little barbell work. 🎄☃️❄️
Today’s workout: 12 Days of Xmas Barbell Style
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
Exercising patience during the second pull of the snatch is particularly challenging, usually because the movement itself can feel so unnatural. Athletes tend to exert all of their energy as soon as the barbell leaves the ground, which distorts positioning thereafter and exhausts control over the barbell—and the movement. At this week’s Mischief Weightlifting Session, we will focus specifically on the efficient and productive application of force between the knee and the hip. Come join us this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome! ~ Coach b_bieschke_6
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
Today’s workout:
100 Double Unders
80 Step Ups
60 Russian Dumbbell Swings (50/35)
40 Alternating Hang Dumbbell Snatch (50/35)
20 V-Ups
40 Alternating Dumbbell Clean (50/35)
60 Russian Dumbbell Swings (50/35)
80 Step Ups
100 Double Unders
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
It is normal for training experiences to fluctuate throughout the week. Pushing the limits of your capacity one day will necessarily affect your ability to sustain a higher level of intensity the following day, and the day after that. Do not be dissuaded by these tougher sessions; rather, learn from them. They also tend to indicate deficiencies in your daily recovery practices. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” - James Clear
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Wishing you and your family a very Merry Christmas and Happy New Year! 🎄☃️
#happyholidays #christmas #mischieffamily #bustertheboxer #mayathemini #mascot
"It's not how much we give but how much love we put into giving." ~ Mother Teresa
#happyholidays #community #mischieffam #holidays
Today’s workout
12 Rounds
15 Ab Mat Sit Ups
15 Goblet Squats (53/35)
After every 2 Rounds complete a 200m Run or 250m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
The box stepup is a unilateral exercise for strengthening the muscles and joint structures of the targeted leg. You should not need assistance from your other leg to complete a box stepup! If you find yourself planting your second foot on the top of the box before hitting full hip and knee extensnion with the lead leg, consider reducing the height of your box and focusing on the mechanics of the movement: plant lead foot atop box, press/push firmly with balanced foot into box platform, continue driving through box until knee and hip reach full extension--all while maintaining adequate core tension and stable torso posture. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Find your weaknesses. Make friends with them, then beat them to death.” - Chris Spealler
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Our Mischief Athlete of the Month for January 2021 is Douglas (“Doug”) Nygren. Doug has been attending classes at CrossFit Mischief now for a couple years. His initial exposure to functional fitness happened through our Six-Week Challenge beginners’ program, where Doug was introduced to a wide array of exercises and movements we tend to emphasize in our daily WOD classes. When he joined the gym, Doug’s goals were simple and modest: be more active, learn to move better, and live a little healthier. And for someone who spends long hours at work lifting and transporting heavy objects, accomplishing these goals is extremely relevant and applicable to performing everyday tasks.
Throughout his time at CrossFit Mischief, Doug has done a lot more than enhance his general strength and overall endurance. He has also expanded his movement vocabulary quite a bit. Early on in his training, Doug became very fond of weightlifting movements—especially the clean and its variants. As confusing and nuanced as the technical minutiae of weightlifting can get, Doug continues to work on his form, nearly every week, at the Mischief Weightlifting Class, and he has even encouraged others to come. Doug is a Major League Baseball fan and has served in the United States Navy. Doug, we would like to recognize your hard work and commitment to self-improvement. Congratulations on your accomplishments!
#athleteofthemonth #january2021 #athletespotlight
Happy New Year! 🎉
2020 was quite a year, full of ups and downs. We are so grateful for a strong community that continued to support one another through the challenging times and was there to help celebrate successes.
We learned a lot from 2020 and became stronger and more resilient.
Here’s to a new year full of new beginnings, new achievements, new challenges, but whatever 2021 has in store for us we will stick together and be ready for it! 💪🏻
#happynewyear #community #grateful #mischieffamily
There is a reason that the most elite and seasoned weightlifting athletes in the world continue to perform technique-oriented drills in training each week: Form can always be improved. At the Mischief Weightlifting Sessions, we like to break these compound movements down, into their most fundamental parts, so that our athletes have the time and opportunity to focus on the aspects their lifting mechanics that really matter.
Come join us on Saturday January 9th, at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome! 🏋️♀️
#weightlifting #olypmiclifting #lifting #liftweights #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley#workout #functionfitness #stayactive #keepmoving
It is okay to aim big with your fitness goals. (In fact, aiming big is essential for accountability, as long as your motivations are personal and sincere, and they align with your chosen goals.) Nonetheless, establishing some smaller, more manageable goals for the interim is equally important. Think of them as building blocks. As each additional block is laid, your capacity for self-confidence increases and the bigger picture begins to take form. I wish you all a happy, healthy, and productive 2021. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” - James Clear
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Wishing you and your family a very Merry Christmas and Happy New Year! 🎄☃️
#happyholidays #christmas #mischieffamily #bustertheboxer #mayathemini #mascot
🌟🌟 Unlimited membership ONLY $99 🌟🌟
The first 🔟 people who sign up in the month of January will receive their 1️⃣ month for only $99, that's a 💰 175 value‼️
👉 👉👉Act now, this special wouldn’t last long.👈👈👈
Valid only for new members.
☎️ us at 630-796-0613 to learn more!
Mischief’s Weightlifting Session will resume this Saturday at 10:15am. All Mischief Members ($15) and non-members ($20) are welcome. 🏋️♀️
Today’s workout 🔥
4 Rounds
20 Russian DB Swings
20 DB Overhead Lunges
20 Ab Mat Sit Ups
20 DB Snatches
20 DB Hang Clean + Jerk
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
The new year is here! 2020 was an unusually tough year for everyone. One thing we can all do to better prepare ourselves for the unknown challenges of 2021 is prioritize regular physical exercise. Even if we end up stuck at home for months on end, there are always activity outlets. You may need to get a little creative in seeking them out, but they are there. Get it done! ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“You can get excited about the future. The past won't mind.” - Hillary DePiano
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Our Mischief Athlete of the Month for January 2021 is Douglas (“Doug”) Nygren. Doug has been attending classes at CrossFit Mischief now for a couple years. His initial exposure to functional fitness happened through our Six-Week Challenge beginners’ program, where Doug was introduced to a wide array of exercises and movements we tend to emphasize in our daily WOD classes. When he joined the gym, Doug’s goals were simple and modest: be more active, learn to move better, and live a little healthier. And for someone who spends long hours at work lifting and transporting heavy objects, accomplishing these goals is extremely relevant and applicable to performing everyday tasks.
Throughout his time at CrossFit Mischief, Doug has done a lot more than enhance his general strength and overall endurance. He has also expanded his movement vocabulary quite a bit. Early on in his training, Doug became very fond of weightlifting movements—especially the clean and its variants. As confusing and nuanced as the technical minutiae of weightlifting can get, Doug continues to work on his form, nearly every week, at the Mischief Weightlifting Class, and he has even encouraged others to come. Doug is a Major League Baseball fan and has served in the United States Navy. Doug, we would like to recognize your hard work and commitment to self-improvement. Congratulations on your accomplishments!
#athleteofthemonth #january2021 #athletespotlight
“Life is not a pattern to follow. It’s a frontier to pursue.” - Brian Kight
#friday #crossfitmischief #aurora #naperville
"[T]he people who go there have become a large family."- Mischief Member (Nicole S.)
Pushing through fitness barriers is a lot easier--and a lot more fun--when you are surrounded by a close group of people that is invested in your health and wellness. Regardless of skill level or experience, all are welcome to join the Mischief Family!
#startyourfitnessjourney #yournewgym #CrossFitMischief #MischiefFam #Health #Fitness #Naperville #Aurora #Oswego #FoxValley #community
Today’s Workout
50 Double Unders
100 Ab Mat Sit-ups
50 Double Unders
80 Step Ups
50 Double Unders
60 Burpees
50 Double Unders
40 Box Dips
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
There are many functional advantages to regularly performing overhead carries. Not only do overhead carries strengthen the supporting musculoskeletal structures of the shoulder, but they also reinforce the necessity for maintaining constant midline tension, especially while the spine is under load in an extended position. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“You are never to old to set another goal or to dream a new dream.” - C.S. Lewis
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
🌟🌟 Unlimited membership ONLY $99 🌟🌟
The first 🔟 people who sign up in the month of January will receive their 1️⃣ month for only $99, that's a 💰 175 value‼️
👉 👉👉Act now, this special wouldn’t last long.👈👈👈
Valid only for new members.
☎️ us at 630-796-0613 to learn more!
"[A] great workout and experience, I would recommend Mischief for new as well as seasoned crossfitters.” – Mischief Member (Chuck)
It does not matter who you are, or where in your fitness journey you find yourself. All are welcome at CrossFit Mischief. We understand that everyone starts somewhere. Never be deterred by where you are at right now. Let it motivate you to be better. 🏋️♀️💪🏻
#thursdaythoughts #testimonial #membersofmischief #community #startyourjourney #aurora #naperville #oswego
Do you find yourself performing the same boring workout over and over again and are getting frustrated because you aren’t seeing results?
Each day we provide a new workout to keep you coming back for more. The hour long classes are designed to get you the result you are looking for without spending hours at the gym.
Today’s workout is all body weight and a great one to perform at home if you can’t make it to the gym. Give it a try and let us know how you did! 💪🏻
7 Rounds
50 Double Unders
25 Ab Mat Sit Ups
After each round perform:
Odd Rounds: 30 Air Squats
Even Rounds: 30 Step Ups
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
The only real foundation for strength development is technical discipline. Your objective should not just be to move weight; it should be to move weight well. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Life's most persistent and urgent question is, 'What are you doing for others?”~Martin Luther King, Jr.
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Life is not a pattern to follow. It’s a frontier to pursue.” - Brian Kight
#friday #crossfitmischief #aurora #naperville
"[T]he people who go there have become a large family."- Mischief Member (Nicole S.)
Pushing through fitness barriers is a lot easier--and a lot more fun--when you are surrounded by a close group of people that is invested in your health and wellness. Regardless of skill level or experience, all are welcome to join the Mischief Family!
#startyourfitnessjourney #yournewgym #CrossFitMischief #MischiefFam #Health #Fitness #Naperville #Aurora #Oswego #FoxValley #community
We believe strongly in programming exercises that simulate real-life activities. Each workout uses your entire body so you start seeing results faster, feeling healthier and ready to tackle your day.
Today’s workout is a combination of body weight movements with some weight training movements. Give it a go!
20 Minute AMRAP
50 Cal Row
50 Kettlebell Swings (53/35)
50 Ab Mat Sit Ups
50 Weighted Lunges (53/35)
50 Hand Release Push Ups
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Begin your training by addressing the fundamentals. Before diving into the barbell front squat, you must first master the air squat, and understand the mechanical principles that distinguish one movement from the other. Doing so will optimize your capacity for improvement and keep you safe. ~ Coach b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Persistence can change failure into extraordinary achievement.” - Matt Biondi
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
More than ever - Your health NEEDS to be priority.
For the month of January we are offering a $99 membership special to new members.
Together let's fight chronic illness, obesity and begin enhancing your life outside the gym!
#friday #yournewgym #fitnessjourney #crossfitmischief #fitfam #naperville #aurora
"[A] great workout and experience, I would recommend Mischief for new as well as seasoned crossfitters.” – Mischief Member (Chuck)
It does not matter who you are, or where in your fitness journey you find yourself. All are welcome at CrossFit Mischief. We understand that everyone starts somewhere. Never be deterred by where you are at right now. Let it motivate you to be better. 🏋️♀️💪🏻
#thursdaythoughts #testimonial #membersofmischief #community #startyourjourney #aurora #naperville #oswego
Do you find yourself performing the same boring workout over and over again and are getting frustrated because you aren’t seeing results?
Each day we provide a new workout to keep you coming back for more. The hour long classes are designed to get you the result you are looking for without spending hours at the gym.
Today’s workout is all body weight and a great one to perform at home if you can’t make it to the gym. Give it a try and let us know how you did! 💪🏻
7 Rounds
50 Double Unders
25 Ab Mat Sit Ups
After each round perform:
Odd Rounds: 30 Air Squats
Even Rounds: 30 Step Ups
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Performing weightlifting movements safely and efficiently requires a great deal of motor control. Using the trunk and lat muscles to keep the bar close is particularly challenging, and when activating same proves difficult, athletes resort to “death” gripping the barbell, overemphasizing the forearms and biceps. Instead of feeling the bar through your hands, brace your core and think with your armpits—as though you are squeezing lemons between you upper-arms and your sides. This will loosen your grip, ensuring a much smoother turnover. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Fitness should be fun‼️
With all the stressors in life, we want to make your gym experience as simple and fun as possible.
Check us out for yourself; click the link in our bio to schedule a free intro session.
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
"It’s CrossFit, but there wasn’t much mischief.” – Mischief Participant (Unknown)
Using training implements like barbells can make working out fun. But these things are serious tools that should be used with the utmost care. At CrossFit Mischief, we provide members and guests with an enjoyable, comprehensive fitness experience that utilizes functional movement, modern equipment, creative programming, and qualified instruction. When it comes to safety, however, we do not mess around.
#thursdaytestimonials #startyourfitnessjourney #crossfitmischief #aurora #naperville #foxvalley #oswego
We believe strongly in programming exercises that simulate real-life activities. Each workout uses your entire body so you start seeing results faster, feeling healthier and ready to tackle your day.
Today’s workout is a combination of body weight movements with some weight training movements. Give it a go!
20 Minute AMRAP
50 Cal Row
50 Kettlebell Swings (53/35)
50 Ab Mat Sit Ups
50 Weighted Lunges (53/35)
50 Hand Release Push Ups
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Begin your training by addressing the fundamentals. Before diving into the barbell front squat, you must first master the air squat, and understand the mechanical principles that distinguish one movement from the other. Doing so will optimize your capacity for improvement and keep you safe. ~ Coach b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
"You know you’ve had a great workout when raising your arms to wash your hair feels like a major undertaking.” – Mischief Member Joanne
Fatigue and soreness are the natural results of physical exertion and pushing the boundaries of your current capacity. Our mission at CrossFit Mischief is to create a training environment where clients are comfortable facing adversity on a daily basis, without fear of pain or injury.
Schedule your free Intro Session and start your fitness journey today. (Link in the bio 👆)
#thursdaytestimonials #startyourjourney #healthylifestyle #fitness #goals #naperville #aurora #oswego
Each day at Mischief there is a new workout to challenge your body and get the results you are looking for. Come check us out and schedule your free Intro Session today (link in our bio)
Today’s workout focus on using just the body, the goal is to keep moving and chip away at the rounds. The reps are low so focus on quick transitions between movements. Let us know how it goes! 💪🏻
50 Rounds for Time
1 Burpee
2 Push Ups
3 Sit Ups
4 Air Squats
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Performing weightlifting movements safely and efficiently requires a great deal of motor control. Using the trunk and lat muscles to keep the bar close is particularly challenging, and when activating same proves difficult, athletes resort to “death” gripping the barbell, overemphasizing the forearms and biceps. Instead of feeling the bar through your hands, brace your core and think with your armpits—as though you are squeezing lemons between you upper-arms and your sides. This will loosen your grip, ensuring a much smoother turnover. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Alexander (“Sasha”) Goreham is our Mischief Athlete of the Month of February 2021. March of 2020 was a difficult time to get involved with CrossFit, but when the Illinois Governor’s COVID-19 restrictions disrupted a beginner class Sasha was enrolled in at a different box, Sasha found salvation at CrossFit Mischief. He has been with us ever since. Initially, Sasha sought accountability, more than anything else. Sasha is a clinical social worker dedicated to improving the emotional wellness of his clients. Unfortunately, though, his occupation does not leave him much time for recreation. Nevertheless, Sasha has increased his training attendance to three classes per week over the course of the last year, and he always feels better after leaving the gym. Bodyweight gymnastics exercises, like burpees and pushups, used to be daunting for Sasha, until Mischief technical instruction changed that. In fact, pull ups are now one of Sasha’s favorite workout challenges.
Moving forward, Sasha hopes to master double-unders and develop a stronger, more stable core. Sasha’s brother was actually the source of Sasha’s interest in functional fitness. Even though they cannot work out together, because of the COVID-19 crisis, the two enjoy discussing Mischief WODs and anticipate the day they can share their experiences in person. Sasha’s fellow Mischief Members may not know this, but Sasha manages his own photography business. Away from the gym and work, Sasha also likes going on bike rides and playing tennis. Congratulations, Sasha! We are so glad you stuck with CrossFit, despite the obstacles caused by the pandemic, and we are so happy to be a part of your journey.
#athletespotlight #february #mischieffamily #community
Fitness should be fun‼️
With all the stressors in life, we want to make your gym experience as simple and fun as possible.
Check us out for yourself; click the link in our bio to schedule a free intro session.
#Friday #Funfriday #mischiefmembers #community #family #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness #keepmoving #staysafe #stayactive
"It’s CrossFit, but there wasn’t much mischief.” – Mischief Participant (Unknown)
Using training implements like barbells can make working out fun. But these things are serious tools that should be used with the utmost care. At CrossFit Mischief, we provide members and guests with an enjoyable, comprehensive fitness experience that utilizes functional movement, modern equipment, creative programming, and qualified instruction. When it comes to safety, however, we do not mess around.
#thursdaytestimonials #startyourfitnessjourney #crossfitmischief #aurora #naperville #foxvalley #oswego
Happy Valentine’s Day 💕
#love #community #family #fitfamily #bustertheboxer #mascot #minimaya
Join us tomorrow for Open Gym at 7:45am! Get a workout in, work on a skill or stretch.
#opengym #saturday #weekend #naperville #aurora
The best part of this location are the coaches. People that care about each individual and help you reach your goals.” – Mischief Member (Martha)
A CrossFit class is not just an assembly of fitness participants with shared interests—although, that characterization does capture one of the methodology’s most important tenants. A CrossFit class is also a collection of unique individuals with varying skills, capacities, and backgrounds. At CrossFit Mischief, our coaches appreciate this and will ensure your training experiences match your specific needs and goals, even in the group context.
#fitness #health #yournewgym #thursdaytestimonials #goals #memberspotlight #coaching #aurora #naperville
Getting tired of the same old workout routine?
At Mischief there is a new workout each day led by our world-class coaches. Working out should be fun and not a chore.
Today’s workout:
12 Rounds for Time
9 American Kettlebell Swings (53/35)
9 Push Ups
9 Box Jumps (24/20)
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
One of my favorite tools for strength and technical development is the sandbag—in either “log” or “boulder” form. Traditional strongman challenges, like over-the-shoulder tosses, are particularly useful. The successful execution of such movements depends on the practice of sound weightlifting and powerlifting mechanical principles. Because of the slack and lag in the sandbag, there is no room for laziness, and shortcuts will only lead to strain and pain. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“They'll tell you that failure is not an option. That is ridiculous! Failure is always an option. Failure is the most readily available option at all times, but it's a choice. You can choose to fail or you can choose to succeed.” - Chael Sonnen
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Choice, not chance, determines your destiny. It's up to you to decide what you are worth, how you matter, and how you make meaning in the world.” - Regina Brett
5:30am crew tackling Friday’s Hero Workout! 🔥💪🏻
#friday #heroworkout #morningmotivation #fitfam #fitness #naperville #aurora
“Only CrossFit Mischief can get me out of bed for a 5:30 AM workout.” – Mischief Member Amanda
Whether you prefer training early in the morning, late in the evening, or some time in between, you will always be greeted by a great community of people and an excellent workout at CrossFit Mischief
#thursdaythoughts #community #thursdayvibes #testimonial #fitfam #mischieffam #aurora #naperville
Want a workout that will challenge your mind and body, while enjoying your time at the gym?
Our workouts are designed to get you moving and push you past your limits - so you can see real results.
But you’re not alone - you will have other members by your side working hard to reach their goals and the coaches supporting you along the way.
It’s time to enjoy your workouts...click the link in the bio and schedule your intro today!
Today’s Workout:
1-2-3-4-5-6-7-8-9-10
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Alternating Hang Dumbbell Snatches (35/25)
3-6-9-12-15-18-21-24-27-30
Burpees
4-8-12-16-20-24-28-32-36-40
Russian Twist (25/15)
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
The capacity to coordinate emanates from the core. And maintaining midline tension across a wide range of movement is not a skill that comes naturally to most. It takes deliberate effort and constant mental queuing. Use stability exercises, like hollow holds, plank variants, and weighted carries to enhance the fortitude of your core. In time, your overall motor control will also improve. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“First we make our habits. Then, our habits make us.” - John Dryden
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Happy Valentine’s Day 💕
#love #community #family #fitfamily #bustertheboxer #mascot #minimaya
"Great gym and very nice people.” – Rob
Even though we must remain six feet away from each other right now, sharing the gym floor with nice people committed to self-improvement makes the fitness challenges that await in class a lot less intimidating. At CrossFit Mischief, we believe it is important to remember that, regardless of your circumstances, you are never alone in your fitness journey.
#thursdaythoughts #testimonial #community #fitness #aurora #naperville
Want a full body workout that improves your strength and endurance?
Each week we offer unique workouts that incorporate strength training and cardio to get you the results you are looking for.
Give us a try. Schedule your free intro today (link in bio)
Today’s workout:
For Time
25 Cal Row
25 Burpee Box Jumps (24/20)
50 Step Ups
50 Reverse Crunches
75 Russian Kettlebell Swings (50/35)
50 Plate Wipers
50 Weighted Step Ups (KB 53/35)
25 Burpee Box Jumps (30/24)
25 Cal Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Are you ready for a completely different way to workout, where you actually look forward to going to the gym❓
At CrossFit Mischief, our members look forward to class where they get to hang out with friends, get in an amazing workout and have fun‼️
Our goal is to make it the best hour of your day! Check us out for yourself and schedule a free Intro (link in the bio)
Today’s workout:
10 Rounds
8 American Kettlebell Swings (53/35)
8 Burpees
8 Pull Ups
8 Toes to Bar
Every 3 minutes complete 200m Run or 250m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Productive physical training is cyclical in nature and filled with ups and downs. Mental toughness is less about pushing the limits of your present capacity, each and every day, than being smart about how you apply yourself and manage your efforts. Your body may require even more healing accommodation after a good day in the gym than a bad one. And understanding that can save you—and your ego—from making mistakes that are detrimental to your long-term fitness progress. Sometimes, going “all out” is not the best play. ~ Coach Brian
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Are you passionate about fitness, helping change lives, empowering others, and being a part of a community?
CrossFit Mischief is looking for a highly motivated CrossFit Coach to join our experienced coaching staff.
📌 Change lives
📌 Create meaningful relationships
📌 Be a part of an amazing community
📌 Pet dogs 🐾
CROSSFIT MISCHIEF
CrossFit Coach
“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” - George Bernhard Shaw
#friday #crossfitmischief #heroworkout #fitness #health #aurora #naperville
"Great gym and very nice people.” – Rob
Even though we must remain six feet away from each other right now, sharing the gym floor with nice people committed to self-improvement makes the fitness challenges that await in class a lot less intimidating. At CrossFit Mischief, we believe it is important to remember that, regardless of your circumstances, you are never alone in your fitness journey.
#thursdaythoughts #testimonial #community #fitness #aurora #naperville
“Every woman's success should be an inspiration to another. We're strongest when we cheer each other on.” ~Serena Williams
Happy International Women’s Day!
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Are you passionate about fitness, helping change lives, empowering others, and being a part of a community?
CrossFit Mischief is looking for a highly motivated CrossFit Coach to join our experienced coaching staff.
📌 Change lives
📌 Create meaningful relationships
📌 Be a part of an amazing community
📌 Pet dogs 🐾
If you are interested in learning more about this great opportunity emails us at crossfitmischief@gmail.com
#community #wearehiring #aurora #naperville
"The owner is constantly creating fun ways to get members more involved and more invested in their training, like rewarding participants for completing additional tasks in and out of the gym.” – Mischief Member Kelle
Improving health and wellness is a long-term process. Setting and achieving smaller intermittent goals is a helpful tool to utilize on this lifelong journey. At CrossFit Mischief we provide daily/weekly incentives that keep members excited about exercising and collaborating with their fitness family.
#thursdaythoughts #testimonial #community #aurora #naperville
Are you ready for a completely different way to workout, where you actually look forward to going to the gym❓
At CrossFit Mischief, our members look forward to class where they get to hang out with friends, get in an amazing workout and have fun‼️
Our goal is to make it the best hour of your day! Check us out for yourself and schedule a free Intro (link in the bio)
Today’s workout:
10 Rounds
8 American Kettlebell Swings (53/35)
8 Burpees
8 Pull Ups
8 Toes to Bar
Every 3 minutes complete 200m Run or 250m Row
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Productive physical training is cyclical in nature and filled with ups and downs. Mental toughness is less about pushing the limits of your present capacity, each and every day, than being smart about how you apply yourself and manage your efforts. Your body may require even more healing accommodation after a good day in the gym than a bad one. And understanding that can save you—and your ego—from making mistakes that are detrimental to your long-term fitness progress. Sometimes, going “all out” is not the best play. ~ Coach Brian
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Our Mischief Athlete of the Month for March 2021 is Jeff Ward, loving and supportive husband of veteran Athlete of the Month, Martha. Jeff began joining us as a guest several years ago, stopping by once every week or two as his work schedule allowed. Quickly, Jeff graduated from occasional drop-in to regular member. And as Jeff’s rate of attendance improved, so did the quality of his movement. As a fitness participant, Jeff possesses tremendous explosive potential, which lends itself naturally to weightlifting and powerlifting movements. Jeff excels at the back squat, and few athletes could perform as many (unbroken) kettlebell swings as Jeff without setting the weight down. In fact, his “never quit” mentality is one of several traits that set Jeff apart from others—in and out of the gym. Another is his passion for University of Arkansas football. (That was NOT a dig at the Razorbacks, Jeff. I swear!)
Joking aside, you will never encounter a more chivalrous or gentlemanly training companion. Whether it is holding the door open or grabbing an awkwardly bulky box for a fellow member, striking a conversation with a shy newcomer or unfamiliar visitor, or finishing a WOD side-by-side with Martha, Jeff enhances the fitness experiences of those around him through his encouraging spirit and selfless conduct. Those like Jeff Ward embody the community aspect of CrossFit. We are very fortunate to count such a team-player among our Mischief Members. Congratulations on this accomplishment, Jeff!
#athleteofthemonth #athletespotlight #community #fitfam #mischieffamily
21.1 in the booked! Such a fun weekend. 💪🏻
#2021crossfitopen #community #crossfitmischief #fitfam #aurora #naperville
“[T]hey should be called CrossFit Polite and Considerate.” – Mischief Guest (Matthew D)
Regardless of your personal, occupational, and athletic/fitness background, you are welcome at CrossFit Mischief. We find that positive reinforcement and respect do much to enhance the training experiences of our members and guests. Expect no less when you walk in our doors.
#thursdaythoughts #fitfam #aurora #naperville
Enjoying the beautiful weather with a running workout!
Today’s workout:
8 Rounds
20 Ab Mat Sit Ups
20 Box Jumps (24/20)
200m Run
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Take a deep breath in, brace your midline, and move with intention. Remember these three simple cues—in this order—every time you perform a movement with a barbell or some other lifting implement. Increasing the quality of each individual rep will enhance your overall results substantially. ~ Coach Brian
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Every woman's success should be an inspiration to another. We're strongest when we cheer each other on.” ~Serena Williams
Happy International Women’s Day!
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
Are you passionate about fitness, helping change lives, empowering others, and being a part of a community?
CrossFit Mischief is looking for a highly motivated CrossFit Coach to join our experienced coaching staff.
📌 Change lives
📌 Create meaningful relationships
📌 Be a part of an amazing community
📌 Pet dogs 🐾
If you are interested in learning more about this great opportunity emails us at crossfitmischief@gmail.com
#community #wearehiring #aurora #naperville
And we are back at it... week 2 of the CrossFit Open and it’s a repeat‼️
👉👉Workout tips to help protect your lower back from injury👈👈
✅ During the dumbbell snatches drop your hips and drive with your legs when picking up the dumbbell
✅ Keep your core tight on the burpees to avoid snaking up.🐍
Good Luck!
#crossfitopen2021 #dumbbells #tips #aurora #naperville #mischieffam
"Clean gym and equipment.” – Mischief Member (Bridget)
Maintaining a clean gym, with clean equipment, has always been a priority at CrossFit Mischief—even before 2020 taught the world just how important complying with basic principles of personal hygiene is. If you want a clean, safe space in which to train, look no further than CrossFit Mischief.
Schedule your FREE intro and check us out. Link in bio.
#thursdayvibes #thursdaythoughts #testimonial #aurora #naperville
Tired of your same old workout routine❓
🔹🔹🔹Try us out 🔹🔹🔹
Each day there is a new workout to keep you motivated and on track to hit your fitness goals‼️
👉👉👉Schedule a FREE intro to check out the gym. Link in bio
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
How we distribute weight throughout our feet when we perform powerlifting movements, like the barbell back squat and the deadlift, is determined by our ability to control the hinging that occurs at several important joints while we move. Those primary joints are the ankles, knees, and hips. The ability to manipulate these joints, in turn, is determined by our mobility limitations. If we improve mobility at and around these primary joints, we will increase our functional ranges of motion and achieve more balanced movement patterns, thereby minimizing unnecessary primary joint wear and tear. ~ Coach @b_bieschke_6
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don't quit.” - Denzel Washington
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
21.1 in the booked! Such a fun weekend. 💪🏻
#2021crossfitopen #community #crossfitmischief #fitfam #aurora #naperville
"Communication from the owner and coaches are great and helpful to keep you on track with your goals.” – Elissa (Mischief Member)
Your fitness experience should be an open dialogue between you, as the client, and the trainer. In order to help you most, trainers need to understand both where you are coming from and where you want to go. We are here to help you bridge that gap, and we will use all the means at our disposal to make it happen.
#thursdaythoughts #thursdaytestimonial #mischieffam #goals #aurora #naperville
Today’s workouts combines strength and cardio to give you a full body workout.
Today’s Workout:
30 Burpee Box Jumps (24/20)
30 Dumbbell Power Cleans (2DBs)
200m Run / 250m Row / 8.4 Cals Bike
1 Minute Rest
20 Burpee Box Jumps
20 Dumbbell Power Cleans
400m Run / 500m Row / 16.8 Cals Bike
1 Minute Rest
10 Burpee Box Jumps
10 Dumbbell Power Cleans
800m Run / 1000m Row / 33.6 Cals Bike
#wodwednesday #workoutwednesday #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley #workout #functionfitness
Reminder: Not only is warming up necessary to minimize the chance of injury, it also enhances performance by cuing you into your unique physiological and neurological networks. Get your blood going, find your functional range of motion, engage your core, and get to work this week!
#techniquetuesday #tiptuesday #briansbasics #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don't quit.” - Denzel Washington
#mondaymotivation #monday #mondayquotes #starttheweekoffright #workout #functionfitness #crossfitmischief #mischieffam #health #fitness #naperville #aurora #oswego #foxvalley
And we are back at it... week 2 of the CrossFit Open and it’s a repeat‼️
👉👉Workout tips to help protect your lower back from injury👈👈
✅ During the dumbbell snatches drop your hips and drive with your legs when picking up the dumbbell
✅ Keep your core tight on the burpees to avoid snaking up.🐍
Good Luck!
#crossfitopen2021 #dumbbells #tips #aurora #naperville #mischieffam
"Clean gym and equipment.” – Mischief Member (Bridget)
Maintaining a clean gym, with clean equipment, has always been a priority at CrossFit Mischief—even before 2020 taught the world just how important complying with basic principles of personal hygiene is. If you want a clean, safe space in which to train, look no further than CrossFit Mischief.
Schedule your FREE intro and check us out. Link in bio.
#thursdayvibes #thursdaythoughts #testimonial #aurora #naperville