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Chicago, IL 60631 
       

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Schedule

Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

Saturday
: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal

 

 


Monday, July 17, 2017 

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Ready to get started? Join our monthly Meat & Potatoes class. This month's class began Monday July 10th. This class meets MWF at 7pm for 4 weeks. If your're interested in joining this session send us an email at info@doghousecrossfit.com. It's not too late!  

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Warm up:

Jump rope 2:00
Hinge Rows x 10
Bent Knee Iron Cross x 5/5
Hurdle duck-under 5/5
Mountain Climbers 5/5
Back Extensions x 10
Squat hold x 30 seconds
Standing broad jump 3 sets x 5 reps
 

Strength:

 Every 2:30

Deadlift 40%/5 , 50%/5 , 60%/5 , 65%/5, 75%/5 , 85%/5+ as many reps as possible.
* Percentages are based on your 3 Rep Max from last week.

Conditioning:

4 Rounds
Front Squat x 10 @ 60% of training max (3RM)
Push-ups x 25
Strict Toes To Bar x 12

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