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

 

 


Thursday, June 30, 2016

Open Gym hours today:

7-10am, 4-8pm, 6pm Barbell Basics w/ Court!!! No need to sign up, just show up and be ready to move the barbell!

Weekend (4th of July) Schedule:

Saturday-

 8-9am Open Gym

9-12pm Rowing Clinic (must RSVP with either Court or Nat or email us at info@doghousecrossfit.com, clinic is $50). Gym will be closed during the clinic. 

**10am Park WOD! Meet at Norwood Park (off of Avondale directly behind the gym) 

Sunday- Kids Boxing: 9:05 Beginners, 10:20 Advanced, 11:35 Intermediate, 12:45 Open Gym

Monday- Classes at 8am, 9am & 10am or Open Gym. Closed in PM. Happy Fourth!

 

Rowing Clinic: Saturday July 2nd, 9am-12pm. This course is designed for both athletes and coaches looking to master the ergometer. To register, email info@doghousecrossfit.com. Cost is $50 for both members and non-members. Space will be limited so sign up today!

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Ready to get started with us? 

The next Meat & Potatoes class begins Monday, June 13th!

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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Adult Boxing- Saturday, July 9th @ 830am. Come challenge your fitness and learn a new sport under the expert instruction of Coach Jeff Weber! Class is $15 and runs for 90 minutes.

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DH Weightlifting Club:

Week 2

Day 1:

Muscle snatch + OHS + drop snatch (no leg drive), 2+2+2 x 4 sets (keep weight light- treat as warm up)

Snatch (pause at knee), 50%x3, 60%x3, 65%x2, 70%x2, 74%x2x2, 78%x2x3

Snatch pull + low hang snatch pull (use straps), 80%x2+1, 85%x2+1, 90%x1+1x3

Front squat, 50%x8, 60%x8, 70%x8, 74%x8, 77%x8 

 

Day 2:

Press in split (no movement in lower body!) 6-5-4-3-2-1 (not max, just warm up but be very deliberate in your lock out)

Jerk (pause in split, from rack) 50%x3, 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3

No hook, no feet clean (set up in squat stance, extend fully just don't re-position feet) 6-5-4-3-2-1-1 (don't exceed 75-80% of most recent clean 1RM)

 

Day 3:

Snatch grip push press + OHS, 6+1, 5+1, 4+1, 3+1, 2+1, 1+1x2-3 top sets (work up to a top set for today-long term goal here is to exceed snatch 1RM)

Snatch high pull + snatch, 50%x2+2, 60%x2+2, 65%x1+2, 70%x1+2, 75%x1+2, 80%x1+1x4

Back squat, 60%x3, 70%x3, 75%x3, 80%x3x4

Superset (3-4 rounds):

Back extension (1 second pause at top, control negative) 10 reps

Strict pull-ups, 8-10 reps