Upcoming Events

 


The next Meat & Potatoes Class begins: Mon, June 15th @ 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

4, 5, 6, & 7PM

Meat and Potatoes: MWF at 7pm 

Thursday: OPEN GYM 7-10am & 4-7:30pm, 5pm Barbell Basics 6pm Olympic Lifting, 7:30 Candle Light Yoga

Saturday
: 9am FREE Intro Class & 10am Team WOD/Lifting

Sunday: OPEN GYM 8-10am, 10am Kids Boxing Class (Advanced) 11am Kids Boxing (Beginners)

CrossFit Journal

 

 


Saturday, July 4, 2015

 

Fourth of July Weekend Holiday Hours:

Friday, July 3rd- 7pm class (cancelled) 

Saturday, July 4th- Open Gym 8-11am (Partner Hero WOD will be posted!)  

Sunday, July 5th- CLOSED (all classes cancelled)


The next ONLINE STORE is up and running! This month we're bringing t-shirt hoodies to you in four color options! These hoodies are nice and thin to wear on summer nights. The fit is similar to our black/grey and white "Chicago Original" hoodie. Store will close on July 31 (hoodies will be shipped to Dog House August 7th). Place your order today!

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NOON CLASSES are now offered MWF every week! 

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Ready to get started with us? Our next Meat & Potatoes (beginners class) begins Monday, June 15th at 7pm! Class willl meet MWF @ 7pm for four weeks and cover the basics! Don't miss out! Class size is limited so sign up today! To register, email us at info@doghousecrossfit.com or stop by the gym during class hours. 

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Kids Boxing Club- Our roster is currently full for Spring Session (begins Sunday, April 26th) however if you would like to be added to the waitlist please contact Coach Steve at doghousecrossfitkidsboxingclub@yahoo.com. Advanced Class will run at 10am, and Beginners Class at 11am. 

On Sunday, July 26th at 10am, Arthur Boorman is coming to Dog House to speak to our kids about "NEVER GIVING UP." This guest lecture is open to all Dog House Members and Kids Boxing Families. 

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Dog House Weightlifting- Interested in competing? We will begin a new 12 week cycle beginning June 15th that will feature 3 workouts per week on the website under the CrossFit WOD with the option of a 4th day of training on Saturdays (doors open 8-11:30am)

Individual programming is available as well. Contact Court to discuss pricing and details at courtney@doghousecrossfit.com

October 24-25th Mid-American Weightlifting Championships (at CF Rise in Schaumburg)

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Summer Weekend Hours! We will begin opening the doors on Saturday at 8am! We will provide an hour of open gym from 8-9am prior to classes starting. On Sundays, we will continue to be open from 8-10am before Kids Boxing Classes.

 

Partner Hero WOD:

"Whitten"

5 rounds for time:

22 KBS (70/53)

22 box jumps

400m run

22 burpees

22 wall ball shots

*Partners split the run by running 200m each. Only one partner working at a time.

** Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

 

 

 

 

Dog House Weightlifting:

*Reminder: These workouts are meant to be your main workout for the day. Alternating CF and weightlifting days is a challenging combo in itself. You will likely find yourself under recovering if you're doubling up on these workouts. The new "Day 4" is only for those who are prioritizing the lifting. If you are doing a mix of CF and lifting, please only stick to the 3 days. 

Week 3

Day 1: 

Snatch push press + ohs, 3+1 x 6 sets (work to heavy-ish top set)

Snatch (hang at knee + below knee), 50% x 1, 55% x 1, 60% x 1, 65% x 1, 75% x 1, 80% x 1 x 4 sets

Snatch pull to hip + snatch pull (1+2), 85% x 1, 95% x 1, 100% x 1, 105% x 1 x 2 sets

Front squat, 85% x 2 x 6 sets

 

Day 2:

Power clean + hang clean, 1+1 x 5 sets (warm up)

Clean pull + clean + squat, 80% x 3 sets

Clean pull, 90% x 2, 95% x 2, 100% x 2, 105% x 2, 110% x 2

Jump to split, 50% x 3, 60% x 3 x 3 (keep light)

Military press, 4 x 5 reps

 

Day 3:

Snatch, 60% x 2, 65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 4 sets

Press in split, 3 x 4 sets (light weight)

Clean and jerk, 80% (1 clean +2 jerks), 83% (1+2), 85% (1+2) x 4 sets 

Back squat, 75% 3, 80% x 3, 85% x 3, 88% x 3, 83% x 6

 

Day 4 (accessory day- optional)

Snatch high blocks- hip pocket, 55% x 3, 60% x 3, 65% x 3 x 4 sets

Single leg RDL (with bar or KB) 4 x 10 reps (each leg)

Push press (pause in dip on first 3 reps) 5 x 5

ABS 300 any