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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

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, October 16, 2017 

Congrats to Coach Court for taking home the Gold at the MidAmerican Weightlifting Championship this weekend! It was such a fun day and the support from the Dog House family was amazing. #doghousestrong
Warm-up:
10 minutes AMRAP
Assault Bike 15 cals
Empty bar strict press x 10
Pillar to plank press up x 10
Superman holds 0:15
Banded support full squat 0:15

 
Strength:
Every 2:30 x 5 sets
Deadlift 50%/3 - 60%/3 - 70%/3 - 80%/3 - 90%/3+

 
Conditioning:
On a 15-minute clock,
From 0:00-3:00,
run 400 meters then do pull-ups
  (max reps)  
Rest 1 minute
From 4:00-7:00,
run 400 meters, then do 155/110-lb. front squats
  (max reps) 
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
  (max reps)  
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/110-lb. front squats (max reps)
*Post reps completed each round