CrossFit of Naperville » Announcements

Elements Class: Evening Class will begin Monday February 6th (2 Spots Left). Morning Class will be scheduled on demand..

Neil — Fri, 27 Jan 2012 01:33:43 +0000

Evening Classes. February 6th (2 Spots Left.)

Sessions are Monday, Wednesday, and Friday for two weeks. (Typically from 6:00 to 7:00PM) After Elements Classes, you will have two weeks of gym time included FREE.

Morning Classes. (Please call or Email if you are interested in morning session.)
Sessions are Monday Wednesday and Thursday for two weeks. (Typically from 8:30 to 9:30AM) After Elements Classes, you will have two weeks of gym time included FREE.

Please contact me if you are interested in a morning Elements Class:

If you need to reschedule a session, our trainers are flexible, and should be able to accommodate your schedule (Reschedule may result in extra fees). Contact us for more info.

Follow the link to sign up ASAP to reserve your spot. Spot is not reserved until payment is received.

http://crossfitnaperville.com/get-started/elements-class/

CrossFit Football’s Occupy Strength Competition

Neil — Fri, 20 Jan 2012 00:58:35 +0000

Here is another opportunity to play and compete with others within the CrossFit world.

(Luke should be there.) So lets get our workout on!!!

Event Information

CrossFit Football will be touring the the USA in 2012 and putting on a CrossFit Football Total competition. The competition will consist of three events.

Event # 1 – CrossFit Football Total

The first event will be the CrossFit Football Total which consists of testing the one rep max of power athletes in the four primary lifts of the CrossFit Football Program:

Power Clean
Squat
Bench
Deadlift

Each power athlete will have 3 attempts to achieve a single max effort for each lift. The Total must be done in the order listed above. The sum of all three lifts will be your score for the CrossFit Football Total. All lifts will be preformed raw. Only shoes, wraps and belts will be allowed. Participation in this event is mandatory.

Event #2 – MetCon Challenge

The second event will be a MetCon event to be unveiled at the competition. Power athletes can anticipate the workout to be full body, the time domain to be under 15 minutes, and the conditioining will be multi directional and include some violent hip extension; as is tradition in CrossFit Football Conditioning. Participation in this event is mandatory.

Event #3 – 225 Bench Press Open

The third and final event will be the 225 bench press test. We will test the athletes max reps on bench press at 225 lbs. There is no scaling and only one atempt; go for broke. Participation in this event is voluntary.

Weight Classes

Athletes will be broken out in the the following six classes:

High School – Open weight class
Female – Light Weight – Up to 70kg/154lbs
Female – Heavy Weight – 70kg/154lbs +
Male – Light Weight – Up to 85kg/187lbs
Male – Middle Weight – 85kg/187lbs – 100kg/220lbs
Male – Heavy Weight – 100kg/220lbs +

Schedule

Once registartion closes, final schedule will be posted.

8:00am – Weigh ins
9:00am – Mandatory Rules Briefing
9:30am – CrossFit Football Total
1:30pm – Break for lunch
3:00pm – WOD
6:00pm – 225 Bench Test – Voluntary – Open

ROM (Range of Motion) mini Seminar Thursday 22nd 6:30PM

Neil — Thu, 22 Dec 2011 21:58:18 +0000

Andrew will go over Range of Motion issues with training.

How to stretch and shed some light on why and how we should be stretching to maintain flexibility and get through some of those nasty issues you keep having.

We will be going over:

Basic Anatomy

Why we get tight and develop knots

The basics of how to fix general mobility issues

How to optimize performance.

How to roll out and stretch properly to get the most out of your time at CrossFit.

See you at the gym!

CFNA Mural

Neil — Wed, 07 Dec 2011 21:43:23 +0000

CFNA Mural from CrossFit of Naperville on Vimeo.

Halloween workout…Pictures are up.

Neil — Sat, 29 Oct 2011 15:30:45 +0000

Link to pictures: https://picasaweb.google.com/crossfitnaperville

Ladies Barbell Club is BACK!!!!!!

Neil — Tue, 27 Sep 2011 02:08:04 +0000

Calling All Ladies!

It’s time to show these guys what we’re made of! The Ladies of CFNA Barbell Club is here! If you want to work on increasing your strength, power and technique in your Olympic and Power lifts, than this is the club for you!

The Lifts: In the 8 week session, we will be concentrating on the Back Squat, Shoulder Press, Dead Lift, Clean, Snatch and Bench Press.

The Format: Each week we will begin with a group warm-up/mobility, then it’s time to lift heavy! We will end each session with a Challenge. This may be a WOD, a skills challenge, etc.

Date and Time: Sessions will be on Sundays from 1-2pm or Tuesdays from 5-6pm. Please let me know which day you are interested in. We will begin October 9 and run through November 29.

The Price: Members prices will be $10 per session and Non-members will be $20 per session. An 8 week commitment is required.

What You Need To Bring: A positive attitude and a notebook to record your progress.
My Goal: I want each of you to feel stronger, more powerful, more confident in your technique, and to have fun!

In order to dedicate the appropriate attention to each participant and to maintain a safe workout environment, space is limited.

This Club is open to ALL, not just CFNA members.

If you are interested in joining, please e-mail me at mhagemann7@gmail.com, or come see me at the gym!

You can sign up here: http://crossfitnaperville.com/programs/cfna-barbell-club/

Melissa Mills
Trainer- Crossfit Level 1 Certified
Crossfit Football Certified

Luke, You will be missed!

Neil — Mon, 26 Sep 2011 16:30:25 +0000

(Here is a picture with some of Luke’s old crew at CrossFit of Naperville with some of his new crew at CrossFit Balboa.)

I was driving home from our Sunday football games reflecting on a couple of things. First off this would be the last game for Luke in our football league out here.

A long time ago in business, I learned that one man can not be so important to a company that if they left everything falls apart. Well what happens when you are the company? When you are the sole employee? No matter what, you must be there…All hours, all days! This is where CrossFit of Naperville started.

I opened the doors in 2008. I loved CrossFit and wanted everyone to know about it. I wanted others to get the same benefits that I was getting. One of the first people to walk through the doors here was Ken Fullerton. And it began.

Soon after, this kid walks through my doors, Luke Summers. He tells me that he has been doing some workouts at Tri-Cites and that he would love to try our gym out. Back then I was giving the first week free. I think I did some of the first few workouts with him. I do believe I kicked his ass…Just sayin. I could see he wanted more! So he signed up and started bringing his friends. Luke kept getting stronger and faster. Which pushed me to become stronger and faster. (Here is where Luke started making me a better person.)

I started this gym to change lives…I had no idea that the people in this gym would change my life!

It really did not take long before Luke became a fixture in the gym. Seriously, the kid would never leave. Luke would be waiting by the door when I opened and would look at me strangely when I would tell him I was ready to lock up. Then I would catch him helping out the newbies at the gym when he thought I wasn’t paying attention.

I still remember the day when I asked him if he ever thought of training here. I told him that if he was interested I would front the cash and send him. I’m pretty sure his response was,”Sure dude, that would be awesome.” (Luke, all you need to do is get rid of the midwest accent and you will fit right in when you get to Cali.) I had a couple people question my business sense when I told them that I did not make him sign a contract to make sure he didn’t leave as soon as he had the trainer certificate. I just had a feeling about Luke and really didn’t feel I needed to worry. Looking back, That was the best money I ever spent on the gym!

Going back to where I started. No one man should be so important that it can’t stand without them. This is still true at CrossFit of Naperville. But I am losing my “right hand man”. Although we will be standing…It will be harder without a right hand.

We are losing a great trainer here. I am losing a great friend and my right hand man.

Luke, Good Luck. You will ALWAYS have a home here at CrossFit of Naperville.

(There are so much more I can say, but you get the point. Also, this is not the end, just another change.)

New Videos featuring Ashley and Jorge.

Neil — Tue, 30 Aug 2011 20:26:35 +0000

Peter Heald has finished a few videos that I would like to share with all of you. I have added Ashley’s and Jorge’s to the Testimonial page, I will need to find a place for the Park Workout.

Ashley Paekae

Jorge Martinez

Park Workout

Ladies of CFNA Barbell Club is underway!

Neil — Thu, 04 Aug 2011 17:28:10 +0000

We are 3 weeks into our first ever ladies only barbell club at Crossfit of Naperville, and the progress that has been made so far by these women is outstanding! We are seeing form and technique improvement, confidence boosting, and Personal Records hit each week! These women mean business, so you all better watch out! A unique aspect that has been added to this barbell club is the addition of a WOD or Skills Challenge to finish off the day. I am absolutely blown away each week by how these women take on the WOD. After already lifting heavy for an hour, they all attack the WOD with the mental and physical attitude to push themselves to their max. But PR’s and progress aside, the thing that has impressed me the most about this group of women is the camaraderie that has been created in such a short period of time. No matter the temperature outside, or how much weight is on the bar, these ladies are cheering each other on. They clap and yell when a lift has been performed well, they provide words of encouragement when frustration arises, and they are always pushing each other to be better and lift heavier. I am so proud to coach these women every Sunday! Keep up the amazing work ladies!!! See you in the gym!

Personal Record Board for July…Looks like another great month!

Neil — Sun, 31 Jul 2011 20:43:06 +0000

KEEP UP THE GREAT WORK!!!!