Upcoming Events

 

The next Meat & Potatoes Class begins: Mon, April 4th @ 10am & 7pm. Class meets MWF for four weeks! Please email us at info@doghousecrossfit.com to sign up.

 


Find Us


5820 N. Northwest Hwy
Chicago, IL 60631 
       

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Schedule

Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Meat and Potatoes: MWF at 10am & 7pm

Thursday: OPEN GYM 7-10am & 4-7:30pm, 6pm Barbell Basics, 7:00 Mobility/Food Academy

Saturday
: 8am Open Gym, 9am FREE Intro Class & 10am Team WOD/Lifting

Sunday: 9:05 (beginners), 10:15 (advanced), 11:30am (intermediate) Kids Boxing Class, 12:45-2pm Open Gym 

CrossFit Journal

 

 


Friday, July 29, 2016

 

Dog House Family BBQ- Sunday, August 21st, 12pm-sundown @ Bunker Hill Forest Preserve #3

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Ready to get started with us? 

The next Meat & Potatoes class begins Monday, July 11th!

This class trains MWF @ 7pm for 4 weeks!  

If you're interested in joining, email us at info@doghousecrossfit.com 

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Competitor Classes will begin Monday, May 23rd! 

Training times will be coordinated depending on the needs of the group. Coach Joe will coordinate a 10am group, and Court will coordinate a 5pm group this week. Testing may still be scheduled with Court this week at any time (email courtney@doghousecrossfit.com to schedule).

To train with this group, you must meet the below requirements, and schedule a testing appointment with Court. Testing will take approximately 30 minutes (not including your warm up so please plan accordingly). The purpose of this group is to continue to raise the level of performance within our community.

Primary Requirements (must pass all):

Snatch (squat)- 85% of body weight

Clean and jerk- 105% of body weight

Front squat- 115% of body weight

Chest to bar pull-ups- 18 reps/minute (first set must be max effort)

Handstand push ups (strict)- 7 reps/minute (first set must be max effort)

Ring dips- 7 reps/minute (first set must be max effort)

Toes to bar- 20 reps/minute (first set must be max effort)

 

Secondary Requirements (Must pass 3 out of 5):

Double unders- 60 reps/minute

Pistol squats (alternating)- 10 reps/minute

Muscle up- max effort single set

Rope Climb- 2 regular or 1 legless/minute

Sprint- 400m in 1:30 

 

Email Courtney at courtney@doghousecrossfit.com to schedule your testing session. 

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WOD

Badger 

3 rounds for time

30 squat cleans (95/65#)

30 pull-ups

800 m run 

 

DH Weightlifting Club: 

Week 6 

Day 1: 

Press in snatch, 6-5-4-3-2-1 

High block snatch (mid thigh or higher), 50%x3, 55%x3, 60%x3, 65%x3, 70%x2 

Low block snatch (below knee) 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x1, 87%x1, 89-90%x1x4 

Front squat, 60%x4, 70%x3, 75%x3, 80%x3, 85%x3x4 

Day 2: 

Jerk in split (behind neck- work on feeling solid in split) 6-5-4-3-3-3 (keep light) 

Jerk (behind head- USE BLOCKS) 50%x3, 60%x3, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2x4 OR work up to heavy single if it’s clicking 89%x1, 92%x1..... 

Snatch grip RDL, 8-6-4-4-4 (aim to finish around 90-95% of snatch 1RM- but don’t compromise form) 

Day 3:

Superset 4 rounds: 

3/3 TGU (heavy to medium weight)

Underhand bent over row, 10 reps (increase weight as you go) 

Back squat, 50%x5, 60%x5, 70%x5, 75%x5, 80%x4, 85%x3x6

No contact, no hook snatch, 6-5-4-3-2-1-1-1 (aim to finish ~70-75%) 

Day 4:

Muscle clean + squat, 3+3x4-5 sets

Clean, 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 85%x2, 88%x1, 91%x1, 93%x1 (may work up to heavy single or drop to 3 drop set doubles @ 87%

Clean pull (3 stop) 90%x2, 95%x2, 100%x2, 105%x1, 110%x1x3