Upcoming Events

 

The next Meat & Potatoes Class begins: Mon, February 6th @ & 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

 

 


Wednesday, March 15, 2017

This Thursday's CF Open Throwdown will be one of epic porportions, and a whole lot of smack talk! Come cheer on Nat, Amanda, and Candice as they tackle 17.4 right after the announcement! They will kick off around 7:30 and we'll be posting to FB live- so tune in if you can't be there! 

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Save the date- Post Open Gym outing! Details TBA

 

Warm-up

Javorek Complex

 

Strength:

Every 90 seconds for 9 minutes (6 sets):

Muscle snatch x 1 rep, build to a heavy top set

Every 90 seconds for 12 minutes (8 sets):

Hang snatch, 75%/1/2 sets, 80%/1/2, 80%/1/2, 90%/1/2

*2-3 second pause in receiving position

 

Conditioning:

16 minute EMOM:

Min 1: 15 KBS (53/35)

Min 2: 15 box jumps

Min 3: 15 push press (95/65)

Min 4: 15 calorie row

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