Power Athlete Team Series is back and BIGGER than EVER!!! (Saturday: September 13th)

Pats one day socal

PATS 2014 – The Battle – Team Competition

Get signed up here:  http://powerathletehq.com/pats-2014/

Power Athlete Team Series: 2014

It’s time the term ATHLETE was earned. Power Athlete Team Series invites competitors to battle and claim the title – WORLD’S MOST POWERFUL ATHLETES.

The Power Athlete Team Series has evolved and improved over the years but still captures the familiar “hard, heavy, fast” philosophy. 2014 does not disappoint with a gritty team event wherein each competitor will be tested both individually and collectively in strength, power, and athleticism. True to it’s name, this series is intended to push the boundaries of what we deem “athletic” knowing full well that fitness is merely one biomarker of true athleticism.

The first phase of the competition will consist of a regional event, PATS 2014: The Battle. This full day hazing will take place in five cities simultaneously. The Top ranking team of PATS 2014: The Battle will join us four weeks later for PATS 2014: The War.

Chicago will be hosted at CrossFit of Naperville in the Chicago suburbs!!!

Held at the epic CrossFit Balboa in SoCal over Columbus Day weekend, the Top team from each of the five cities will compete against not only each other but an open division pulling from the Southwest US area to ultimately determine the WORLD’S MOST POWERFUL ATHLETES.

In sport, training is not enough to guarantee a win. Victory is in your team’s ability to Turn It On when it matters most.

Assemble the Troops

2 Men & 2 Women

PATS 2014: The Battle

Saturday: 13 September 2014

Chicago – CrossFit Of Naperville


-CrossFit Football Total (Power Clean, Squat, Bench Press, & Deadlift)

-Remaining Workouts TBA

PATS 2014: The War

11 October 2014

SoCal – CrossFit Balboa


-CrossFit Football Total (Power Clean, Squat, Bench Press, & Deadlift)

-Remaining Workouts TBA

Power Athletes: CrossFit Football Trainer/Coaches Course October 4th-5th




Register here:



CrossFit Football Trainer Course

The CrossFit Football Seminar is an introduction to the Power Athlete concepts, movements and level of intensity required to build a “Power Athlete.” In the Seminar, attendees will be provided with a foundation for training for “Power Sports.” When we evaluate “Power” as it relates to sport we define it is the dynamic expression of absolute strength over a short period of time. That skill is transferrable across many sports in addition to football, which is why this seminar is an extremely valuable event for any coach or athlete.

Over this weekend course, participants will be taught the basic movements for training, sprinting, change of direction and agility drills. They will be given information on nutrition, coaching philosophies, and programming for sport specific athletes.

The information provided in this seminar is dedicated to maximizing Performance in any sport.

Spend two days with the CrossFit Football Seminar Staff. The CrossFit Football Course is an introduction to the CrossFit Football concepts, movements and level of intensity needed to be successful in training for sport. In the course, participants will be provided with a foundation for training athletes. They will be taught the fundamentals of sport specific training; this includes sprinting, basic movements, warm up and cool down, change-of-direction and agility drills, jumping and weightlifting. Participants will be given information on programming; nutrition and diet; and film study. Film study is done to show the practical application of the CrossFit movements to football and other power sports.

Professional football player John Welbourn created CrossFit Football in 2008 and is is a CrossFit Level 2 instructor. He was drafted with the 97th pick in 1999 NFL Draft. John went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early. John has over 100 career starts and ten playoff starts to his credit.

CrossFit Football is presented by the CrossFit Football Seminar Staff. The staff will include former and current football players and strength coaches.

Frequently Asked Questions
#1. Do I need to have attended a CF Level 1 Course to attend a CrossFit Football Course?

No. Anyone can attend; however, to receive a Trainer Certificate for the CrossFit Football Trainer Course one must hold a valid and current Level 1 Trainer Certificate. If you attend and do not hold a valid and current Level 1 Trainer Certificate, you will be issued a Certificate of Attendance..
#2. Do I need to be a football player to attend a CF Football Course?

No. The training we are teaching is universally applicable to all athletes that require the ability to sprint, change direction and have a need to be strong and explosive.
#3. Will you show me how to train teams and large groups?

Yes. We will show you how work with large groups, train teams and program for large groups from the beginner, intermediate and advanced levels.
#4. Who would benefit from a CF Football Course?

Anyone who trains athletes that are required to be strong, agile and powerful.
#5: What are the requirements for becoming CrossFit Football Trainer?

The requirements for this credential are stringent, primarily for your protection and the safety of those you train. They are:

Holding a valid and current CrossFit Level 1 Trainer Certificate
Course Attendance 100%
Participation 100%
Pass written test of course material.

Note: If you are NOT planning on teaching others, you may choose to forego testing and the Level 1 requirement. You will be issued a Certificate of Attendance, instead of a Trainer Certificate.
#6. What happens if I cannot bench 225 lbs or perform the WODs?

Everything is universally scalable and we will adjust weights to meet your personal needs. We want everyone to participate so we will work with you to maximize your experience.
#7. What should I bring?

We require participants bring lifting shoes, running shoes and/or cleats.
#8. Will have to sprint?

Yes. All athletes need to be able to sprint and change direction. This is a large focus of the Course and is a must for training athletes.

Day 1:

0800-0830 Lecture: Why CrossFit Football?
0830-0915 Warm up & Sprint Mechanics
0915-1000 Lecture: Squat & Deadlift
1000-1200 Squat & Deadlift
1200-1300 WOD #1/ Cool Down & Post WOD Stretching
1300-1400 Lunch
1400-1500 Warm Up & Vertical Jump/Broad Jump
1430-1500 Lecture: Bench Press
1500-1600 Bench Press 225 lbs rep test
1600-1630 Q & A

Day 2:

0800-1000 Combine Drills/ 5-10-5/ 3 Cone/ Movement Drills
1000-1015 Lecture: Power Clean & Split Jerk
1015-1145 Power Clean & Split Jerk
1145-1230 WOD #2/ Cool Down & Post WOD Stretching
1230-1330 Lunch
1330-1430 CF Football Nutrition
1430-1630 Programming
1630-1645 Closing

Please wear athletic clothes and running shoes. We recommend you bring cleats and Olympic weightlifting shoes if these part of your normal training gear. Barefoot training or footgloves are not recommended or allowed in the Course workouts.

Here are the reasons why you have not started CrossFit (Or any other fitness program):

Nothing I have done has ever worked for me:

I am too OUT OF SHAPE for that:

I am too OLD for that:

I am too BIG for that:

I’m a woman, don’t want to LOOK LIKE A MAN:

I don’t think it’s for a PERSON LIKE ME:

We just want you to be YOU…We can help you BECOME BEAUTIFUL:

Next Elements Class will be starting January 6th:





Naperville Strength and Conditioning Classes Starting March 10th for Jr. High and High School Athletes

NSAC BlackStarting March 10th, 2014

Naperville Strength & Conditioning Class for Athletes.

Classes Meet Monday/Wednesday/Friday 4 to 5PM for 8 weeks.

Calling all Athletes looking for that competitive edge on the field or court. Whether it be Football, Basketball, Baseball/Softball, Soccer, Rugby or Lacrosse. We can help you achieve those goals this off-season or in-season. We are starting an 8 week strength and conditioning class aimed at ANY athlete. We can help you become  BIGGER-FASTER-STRONGER!

Classes are designed for Jr. High to High School ages.  (If you are interested in other age groups, please feel free to Email us at CrossFitNaperville@gmail.com)

Cost: $25 per session.

You can follow the link below to pay for 2 week, 4 weeks or the entire 8 weeks.
(Paying for 2 week or 4 weeks will save your space. Arrangements will need to be made on site to pay the balance.  Payments can be weekly or monthly.)

March 10th start – Athlete’s Classes

We use organic functional movements performed at high intensity to simulate the demands placed on an athletes.  We replicate the stresses and situations a player will face as an athlete. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

Our program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every athlete needs to be strong in mind, heart and body. They needs to be fast and explosive. He/she needs to be able to perform when tired and exhausted. This applies to professional athletes the same as it applies to younger athletes.

Naperville Strength and Conditioning will meet the needs, for all players.

Friday…Overhead Squat / Push Jerk / Ring Row / Box Jump


Overhead Squat



7 Rounds for Time of:

3 Push Jerks

6 Ring Rows

9 Box Jumps

Thursday…Bench Press / Squat / Pull-up / Push-up

DSCN4625Bench Press



“The Mooch”

15 Minute AMRAP of:

3 Back Squats

6 Pull-ups

9 Push-ups


Wednesday…Row / Ring Row / Push-up / Sit up / Lunge

DSCN4540Row 1000 meters for Time


10 Minute AMRAP of:

5 Ring Rows

8 Push-ups

10 Sit-ups

12 Lunges

Tuesday… Chin ups / Power Clean / Ring Dip


3 Rounds

Max Reps Chin ups




Power Cleans (185/120)

Ring Dips


Monday…Press / Squat / Broad Jump


Strict Press



7 Rounds for time of:

6 Squats

9 Broad Jumps

HalloWOD 2013 – October 25th

DSCN7627DSCN0729halloween 2010

Alright folks, it’s time to put on your thinking cap, or wig, or make up, or whatever you need to in order to get on your costume!

In the spirit of Halloween, we are planning a “Costume Workout” on Friday, October 25th.  We’ll program a costume workout.  Scaling will be provided for beginners and to help you work around any costume you may be wearing.

We will have a Paleo Potluck afterwards.  And BEER Friday will be in full affect!  Post to comments if you plan on bringing food to the Halloween Potlock afterwards.

This is open to ANYONE.  Friends and family are included.  You do not have to be dressed, but it will be more fun if you are.  We will make it inclusive to anyone and try and keep it fun for everyone.

So Friday October 25th, come dressed and ready for a workout and some fun with the CFNA Crew.

Costume workout to go off around 6:30PM!!!!

Here are some pictures from our past event.

This is a good time to bring the family or some friends.

After, we can enjoy some food and some drink.  From there people can head home or straight to the bars.

So it’s time to costume up for a workout!!!!!!  Bring a dish to pass and any drinks you would like to share.  Paleo is appreciated for those challenging…But not necessary!!!!!

Here are links to past years pictures:






Lurong Living Paleo Challenge

Late to the game, but there is still time to get in.



For more information and to get signed up, go to the website here.

Tuesday…Push Press / Deadlift / Box Jump Over / Double Under


Push Press



5 Rounds for Time of:

5 Deadlifts

12 Box Jump Overs

20 Double Unders

Monday…Squat / Push Press / Ring Row / Burpee

CrossFit-Football-Power-Athlete-Team-Series-IllinoisNeil is pictured here judging at the CrossFit Football’s Power Athlete Team Series

Picture found on the CrossFit Football Site:  CrossFitFootball.com


Pick a Sqaut




Push Press

Supine Ring Row


Members made the CrossFit Football Site – Saturday…Push up / Bottom-to-Bottom Squats / Tire Drag

Fullscreen capture 972013 122913 PM_1Kip, Alex, Tom and Chuck made thee mainsite of CrossFit Football



Partner Workout

15 Minute AMRAP of:

40 Push-ups

50 Bottom-to-Bottom Air Squats

4 Tire Drags

One person works / One Person Rests

Split the work between partners

Push-ups:  Resting Partner rests in the plank position

Bottom-to-Bottom Squats: Resting partner rests in the squat position

Squat starts in the bottom position, raise up to upright position , immediately dropping back down to the bottom of the squat.

This IS different from a normal air squat.

If any partner can not hold the plank or the squat position… both partners must stop doing work.


Friday…Clean and Jerk


Skill Work

5 to 10 minute of Clean and Jerk Technique work

It is encouraged to go a little heavy.

(The way to maintain good form at heavy weight is to train at heavy weight.)

then …

Death by Clean and Jerks

Minute 1: do one Clean and Jerk

Minute 2: do two Clean and Jerks

Continue adding reps until you can not get all the required reps in during that minute.

Weight is heavy: or 75 to 80% of your one rep.

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