Upcoming Events

 

The next Meat & Potatoes Class begins: Mon, September 12th @ & 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 7pm

Thursday: OPEN GYM 7-10am & 4-7:30pm, 6pm Barbell Basics 

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

 

 


Saturday, September 24, 2016

Weekend Schedule:
Saturday: open gym 8am-10am, 9am free intro, 10am team wod
Sunday: Kids boxing Beginners 9:05am, Advanced 10:20am, Intermediates 11:35am
Open Gym 12:45-2pm

This week we kicked off a new Meat and Potatoes Class

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 

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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Team Wod

Strength

Overhead Squat 3-3-3-3-3

20 min time cap

Conditioning

In teams of 2 

100 cal row

100 toes to bar 

100 sit ups

100 push-ups

100 power snatch (95/65#)

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Doghouse Weightlifting 

Week 2 

Day 1:
Clean grip snatch 6-5-4-3-2-1

Clean pull + clean + dip, 50%x2+2+1, 60%x2+2+1 65%x2+2+1 70%x1+2+1 75%x1+2+1 80%x1+1+1x3

3 stop Clean pull (pause 1 inch knee & power position) 85%x2 95%x2 105%x1 110%x1x3

Split squat 6-6-6-6
Russian twist 30 reps x 4 sets
Back ext hold :30 x 4 sets
Day 2: 
Front squat 60%x4 70%x3 75%x2 80%x2 85%x2 88%x2x3

Jerk (rack) pause in split, 50%x3 60%x3 70%x3x2 75%x3x2 80%x3

Jerk dip 85%x3 95%x2 105%x2 110%x2x2

RDL 10-8-6-4-4
Day 3: 
Hang drop snatch (no drive, just drop) OR hip snatch (use leg drive) 3-3-3-3 (warm up)
Snatch pause slightly below knee, 60%x3, 65%x2, 70%x2, 75%x1x2
Snatch 65%x2, 70%x2, 75%x2, 80%x1, 85%x1x6
Pulls 90%x3, 95%x2, 100%x2, 105%x2, 110%x2x4
Day 4:
Press in clean 6-5-4-3-2-1
Clean and jerk, 65%x2, 70%x2, 75%x2, 80%x1, 85%x1x6
Back squat, 60%x4, 65%x4, 70%x4, 75%x4x3
Push press, 4-3-2-2-1-1-1 (heavy single)
 Day 5: Team Training 9-11am