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 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, August 25, 2016 

 Open gym hours: 7am-10am; 4pm-8pm; Barbell Basics 6pm

Ready to get started with us? 

The next Meat & Potatoes class begins September 12th!

This class trains MWF @ 7pm for 4 weeks!  

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

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Adult Boxing Saturday September 3rd @ 8:30am- come challange 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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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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DH Weightlifting Club: 

Week 10

Day 1:

Muscle snatch, 6-5-4-3-2-1

Power snatch, 50%x2, 60%x2, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1x3 

Front squat (pause on first rep), 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 83%x2x3

Underhand bent over row (keep weight moderate) 10-8-6-6

 

Day 2:

Press in split (behind head) 6-5-4-3-2-1

Behind neck jerk 3-3-2-2-1-1-1-1 (4 singles up to top set, not necessarily max)

Snatch grip RDL 8-8-8

Pull-ups (weighted) work up to heavy single

 

Day 3:

Clean pull to high thigh (low blocks) + clean (low blocks), 60%x1+2, 65%x1+2, 70%x1+2, 75%x1+2, 80%x1+2x5 (keep it light- don't push heavier!)

Superset:

Bench press, work up to heavy set of 6, then perform 3 max rep sets

Single arm KB or DB bent over row, 10 reps each arm

Ab wheel, 10 reps (don't hyperextend, modify ROM if necessary)

Back extension (add weight), 10 reps