What is CrossFit?
CrossFit is a core strength and conditioning program. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
CrossFit is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit is as effective for elderly individuals with heart disease as it is for professional athletes. We scale load and intensity; we don’t change programs.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.
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CrossFit at CrossFit Chicago
CrossFit is a core strength and conditioning program taught in a group setting. At CrossFit Chicago, our group sessions focus on the individual athlete and their specific needs. Participating in a group environment has been proven to push individuals and achieve a higher intensity workout.
At CrossFit Chicago, we pride ourselves on a very professional environment. From classes that start and end on time, a full time coaching staff who are required to participate in weekly continuing education classes and seminars in fitness to a clean well-equipped 11,000 square foot facility with free parking; CrossFit Chicago is one of the longest standing and most well respected boxes in the country. Our schedule of classes includes CrossFit, Westside Barbell strength, SweatFest (cardio/recovery), and advanced CrossFit just to name a few. All types of classes taught at CFC are included in all CrossFit Chicago memberships*. Classes begin at 5:30am and end as late at 8:30pm and we have open gym hours on the weekends to accommodate our members and their busy schedules.
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*Westside strength requires a Platinum membership
What is Foundations?
Foundations consist of six – 30 minute one on one sessions with our full time staff to teach the Foundational movements of CrossFit prior to jumping into classes. The basic movements that will be covered include:
Squat and the 5 points of performance (back position/maintain lumbar curve, weight in heels, depth/hips below parallel, knees track over the toes, and line of action)
Kettlebell swing (Russian & American)
Clean and Jerk
Handstand Push up
Foundations will be scheduled around individual availability and will include a workout at the end of each session. Testing out of Foundations is mandatory for all new CrossFit Chicago members, even those with prior CrossFit experience. Please email firstname.lastname@example.org to get started today!
What is SweatFest?
SweatFest is designed to increase overall cardio capacity and recovery while burning fat. SweatFest incorporates less technical movements and follows one of three fomats: long slow distance, intervals, and cardio with high volume low weight strength training. The SweatFest workout changes 3 times a week (1 of each format) and is designed to work in conjunction with a strength program and/or regular CrossFit classes.
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What is Westside?
Westside is a powerlifting and maximal strength gaining program at CrossFit Chicago led by full time coach, Kurt. It follows the Conjugate Method programming and ideology.
Can anyone join?
Yes, however, you must start at the beginning of a 12 week cycle and you must commit to a :30minute time slot Monday, Tuesday, Thursday, and Friday from 4:30pm – 6:30pm and be able to attend all 4 workouts. Classes will be led by Kurt and each group will capped so everyone will receive a lot of personal attention.
Can I still CrossFit?
CrossFit metcons are allowed and encouraged. Any and all members that have a platinum membership will be allowed to attend as many CrossFit classes as they wish, but only 2 a week are recommended (Wednesdays and Saturdays) in order to prevent overtraining/under recovery. Along with the daily programming there will be recommended modifications to the CrossFit WOD so that you can jump in with class and change any redundant movements that will disrupt your recovery. This way you won’t be tired for your Westside workouts and you will get a decent amount of metabolic conditioning every week. If you are looking to stay in shape but not necessarily CrossFit, SweatFest workouts are another great way to get some cardio in without taking away from Westside gains.
How do I get started?
Email email@example.com to find out when the next cycle starts.
What is Advanced CrossFit?
At CrossFit Chicago, we want to make sure that the more experienced athlete who wants to compete in CrossFit has the opportunity to do so. Advanced classes are coach supervised in the strength room. Advanced class athletes may also participate in open gym on Saturday and Sunday. In order to join the Advanced class you must weigh in and pass testing with a full time lead coach. The test is the following and can be completed during open gym hours (with prior confirmation from a full time coach):
Advanced Class test
Complete the following in any order you wish in 90 minutes:
Back squat 1.5BW
Deadhang pull up 10/6
5k Row <25min
10 Pistols (5 per leg)
2 Muscle Ups
50 Unbroken Double-unders or 100<90sec
5 Strict HSPUs/3 +1Abmat
Once an athlete completes testing, they may follow any programming they choose however, it is our strong recommendation that advanced athletes follow Invictus programming. Coach supervised classes do not follow our standard class format and coaching will be given as needed. Athletes at this level are expected to be able to warm themselves up and have accountability for their own programming and workout.
We offer Personal Training at CrossFit Chicago with any of our lead coaches. Personal Training is great for someone just wanting to stay in shape but not necessarily CrossFit, an athlete who thinks they may need a little more one on one attention after taking Foundations prior to jumping into regular CrossFit classes, or someone wanting to work on a specific skill. Email firstname.lastname@example.org for more info and make sure to check out our full time coaches bios here.
CrossFit Chicago is happy to partner with Bryce Wood and Better Than Yesterday (BTY) Consulting which is conveniently located in CrossFit Chicago. BTY is a nutrition program that uses the Poliquin Bio-Signature formula to help you understand and breakdown your hormonal make-up to optimize your health, body composition, strength, and general happiness. By finding out how to manipulate your nutrition timing, supplements protocol, and workout regimen, you’ll be better prepared to take on your everyday life. The formula for success in Better Than Yesterday, is sustainability. Bryce will help you make a plan that will not only get you closer to your desired short term results, he will help find a way to make it sustainable for a lifetime. Email Bryce@crossfitchicago.com for more info and program details.
You do not need to be a CrossFit Chicago member to work with BTY consulting.