Tabata Tabata


Tabata Double Unders
Tabata Kettlebell Swings, 1 pood
Tabata Row for calories

Record Tabata Score for each movement.

Burgener Warm-up,
and Skill Transfer Exercises

Beginners use PVC, Intermediates and Advanced use bars.



It’s Maria’s birthday workout!

10 rounds for time of:
5 Wall Ball Shots, 20/14 lbs
2 Man makers, 35/25 lb Dumbbells

Practice Kipping Pull-ups or Butterfly Pull-ups,
Then five Pull-ups with good form, every minute, on the minute for five minutes.



Dan R. on the Pulp toss.


21-15-9 reps of:
Clean 135/95 lbs
Ring dips

Row 800 meters, or Run 800 meters, not for time.

Thruster Row

For time:
Row 1000 meters
95/65 lb Thruster, 21 reps
21 Pull-ups
Row 400 meters
95/65 lb Thruster, 15 reps
15 Pull-ups
Row 200 meters
95/65 lb Thruster, 9 reps
9 Pull-ups

The OktoberFit Games are here!


Join us from 9:00 am to about 12:00 pm for the OktoberFit Games! It’s our informal “meet and compete” interbox competition with FTX CrossFit, CrossFit Xyston and CrossFit Chisel. There will be two workouts, and two physical ability challenges. Afterward we’ll celebrate with Oktoberfest style fare and games for kids and adults. Bring your friends and family! It’s gonna be a brewhaha!

Athlete Spotlight: Courtney O.


Courtney O.

Hometown – Huntington Beach, CA, now Bartlett, IL

Age – 32

Occupation – Hair Stylist

When did you first start CrossFitting? – October 2012

When did you first start training at CFC? – October 2013

Favorite WOD – Anything involving body weight movements and endurance.

Least Favorite WOD – There isn’t anything in particular I don’t like….but wall climbs and walking lunges are on the list of things I don’t love!

Tell us about your sports & fitness background. – I played softball as a kid and danced in high school but didn’t really get into the gym/classes/yoga thing until my mid 20s. Once I met my husband Tim, that’s when I started doing races. (5k’s, 10k’s, half marathon, stair climbs, and just completed my first triathlon!) Crossfit seemed like the next obvious thing to tackle and I was hooked immediately.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? – My friend and trainer started doing crossfit and TRX in California and after doing a few personal training work outs incorporating crossfit movements with him and having a friend in Illinois start crossfitting, I saw a Groupon for the box I used to go to and thought, why not try it? I remember that first WOD having tons of ab mat sit ups and thinking I was going to never finish while Tim was counting down each sit up to cheer me on…. which he still does today! :)

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after) – I am definitely stronger than I’ve ever been before. My endurance has gotten much better. Your over all life style changes for the better when you become part of a fitness community.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? – Proving to yourself that you can push yourself to do and try things you’d never thought you’d be able to do before…for me its more of a physical thing…I wouldn’t have ever thought about doing a triathlon if I hadn’t started crossfit!

Please share with us any favorite CrossFit / CFC moments. – Obviously the hilarious night out with everyone at Buffalo Wild Wings! Midnight Murph was a blast too!

Any advice for people just getting started? – Its not as scary as you think it is…everything is scalable…everyone will cheer you along. You’ll be amazed at what you really can do and everyday you’ll get stronger and faster. Don’t let the crossfit stereotypes discourage you from trying a class!

What are your hobbies, interests and/or talents outside of CrossFit? – Everyone knows I’m a HUGE hockey fan (go Kings go!…. and Hawks… just not when they play eachother ;) ) Also, I’ve been a hair stylist for 13 years so the beauty industry is very important to me.

The Next On-Ramp Course Starts Soon!


Our next CrossFit Basics on-ramp course starts Monday, November 3! If you know someone who may want to ease into CrossFit this is a great class for them! Look for the class under the On Ramp tab on our online schedule.

Learn more about the CrossFit Basics Class.