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, August 29, 2015

INTRODUCING.... Elijah Albert Pina ("Eli") who was born August 26th at 7:02pm. Beth and Cesar weren't expecting this handsome little devil until October but he's living up to his funny Dog House name, "Pancho" which coincidentally means "free" or "rebel" :). Congrats Beth and Cesar, he's absolutely perfect and we can't wait to meet him!!!!!

 

Weekend Schedule:

Saturday- 8am Open Gym, 9am Free Intro/Bring a Friend Class, 10am Team WOD 

Sunday- 8-10am Open Gym, 10am Kids Boxing (advanced class), 11am Kids Boxing (beginners class)

 

Labor Day BEACH WOD: That's right, we're sneaking one in before the weather turns on us! Come out to Foster Ave Beach at 9am on Saturday, September 5th. We will plan to have a fun beach day afterwards so bring towels, food, frisbees, etc. We will coordinate a carpool from the gym for anyone who needs to hitch a ride. 

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Nutrition Seminar: Thursday, September 10th at 7pm. Be the first to get your hands on the Dog House Nutrition Manual for FREE along with helpful food prep tips and recipes. We will be talking about how to structure your nutrition game to support your goals (weight loss, performance, weight gain etc.). 

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Adult Boxing: Saturday, September 12th at 8:30am w/ Jeff Weber. Class is $15 for both members and non-members. Please RSVP via Wodhopper the week of class or email us at info@doghousecrossfit.com to reserve your spot. 

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Dog House 3 Year Anniversary WOD Party Friday, October 9th at 7pm. Change of plan! We are moving our party to a Friday and will kick off the celebration with a giant group WOD. Stick around afterwards for drinks, dinner, good tunes, games, and shenanigans. 

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Noon class now offered MWF

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Ready to get started with us? Our next Meat & Potatoes (beginners class) begins Monday, August 17th 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- We have opened registration for Fall Session (begins Sunday, August 23rd) and we are currently full for next session. To join our waitlist, email Coach Steve at doghousecrossfitkidsboxingclub@yahoo.com. We are collecting payment at the gym during open hours (see schedule for details) or you may PayPal courtney.valerious@gmail.com. Fall Session pricing is $125 per child and $75 per additional child in each family. Advanced Class will run at 10am, and Beginners Class at 11am. 

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Dog House Weightlifting- Interested in competing? We will begin a new 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). We will take a week off after next week (week 12) and then begin the final push leading into the Mid-American Championships at CF Rise in October. 

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) Registration details pending

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10am Team WOD:

"Hooverball Thunderdome Saturday" 

*You won't want to miss this...

 

 

Dog House Weightlifting:

*Reminder: This is going to be a tough week. We will take next week "off" and then ramp up for Mid Americans. Workouts will be posted but the goal next week is to get in some good rest and recovery.

Week 12

Day 1: 

Power snatch + hang snatch (above knee), 50% x 1+1, 60% x1+1, 65% x1+1, 70% x1+1, 72%x1+1

Snatch, 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 88% x 1 x 4

Snatch pull, 95% x 3, 100% x 2, 105% x 2, 110% x 1 x 2  

Front squat, 60% x 4, 70% x 3, 80% x 3, 85% x 2, 90% x 2, 94% x 1, 98% x 1, 101% x 1, 104% x 1

 

Day 2:

Press in split + jerk in split, 3+3 x 4-5 sets (increase weight but keep light)

Hang clean + jerk, 60% 1+2, 70% 1+2, 75% 1+2, 80% 1+1 x 3

Clean + dip, 60% 3+1, 70% 3+1, 80% 3+1, 85% 2+1, 90% 1+1

Box jumps, 5x5 (medium height, focus on explosiveness)

 

Day 3:

Press in snatch, 6-5-4-3

Snatch, 50% x 2, 60% x 2, 70% x 2, 80% x 2 x 2, 85% x 1, 90% x 1, 94% x 1, 98% x 1, 100% x 1, 102% x1

Clean & jerk, 50% x 2, 60% x 2, 70% x 2, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 94% x 1, 98% x 1, 100% x 1, 102% x 1

Back squat, 70% x 4, 80% x 3, 84% x 2, 88% x 2 x 6