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Forging Elite Fitness for the Park Ridge, Edison Park, and Surrounding Communities

InBody Body Composition Scan

InBody Body Composition Scan

► Understanding Your Results

We all have our individual physical goals we aspire for whether it be to lose weight, gain muscle or increase strength. All these are made easier to attain with objective visible results to help you out.
The InBody 570 is a full body composition scan that gives you much more than the typical BMI or Fat percentile given on other tests. The InBody 570 also shows segmental trunk, left/right upper extremity, left/right lower extremity fat vs muscle composition, swelling, visceral fat, resting caloric metabolic rate, lean skeletal muscle mass and more.

Allow us to show you your current total body composition and with proper explanation and individualized coaching we can help attain your goals.

Fees: Recommended Full Body Scan every 3 months
- No charge: Initial Intake Assessment for all new members
- $45 per Full Body Composition Scan with Coach Explanation of Results and goal setting.
Package: 3 scans after initial free scan: $100

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Kidz Party Zone

kidzheaderKidz Party Zone Rental at CrossFit Park Ridge is unlike your typical party rental venue. We are all about big fun centered around functional fitness activities. Boys and Girls will be involved in age group organized and appropriate movement activities which are scalable to all kids. Rope climbs, ring hangs, obstacle courses, dodge ball, sled pull/push, tumbling and so much more will have the kids huffing and puffing and begging for more.


Bring your own food, cake and favors which is more cost effective than being required to purchase from the venue like other party rentals.



Details:

  • 2-hour time slot. 1 hour 20mins of organized fun activities and 40 minutes for eating, birthday cake etc.
  • (If parents prefer a 1-hour to 1-hour time ration just say so)
  • Tables, benches, set-up, clean up all included in 2-hour rental.
  • Maximum 15 kids.
  • Kids come in comfortable cloths as would be used in their typical gym class.
  • 2 coaches assigned to run activities.
  • Organized fun activities.
  • All parents required to sign waiver for their kids upon arrival.

Bring your own (disposable plates, utensils, napkins, table covers). Food, cake and favors.

Time Slot:

Saturday 1-3 PM (host parents may arrive 15-20 minutes before for set up.


Price:
$350 fixed rate for 15 kids. We are unable to take more than 15 kids for safety and equal fun time for all kids.
: 50% down payment at time of reservation and 50% one week before party is scheduled.

Cancellation Policy:
Cancellation after party is booked will forfeit 50% down payment.

Venue:
CrossFit Park Ridge:
6325 N. Avondale Ave. Suite 122
Chicago IL. 60631
Phone: 708-667-0046
Cell: 312-804-5482
Website: www.parkridgecrossfit.com
Email: This email address is being protected from spambots. You need JavaScript enabled to view it.

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Yoga

yogaWhy CrossFit and BootFit members need yoga?
Yes, yoga is good for your snatch… and your clean & jerk, and your squat, and press, and pull ups… the list goes on and on! Yoga and CrossFit, in fact, compliment each other perfectly.

Very few athletes do the amount of mobility and recovery work that you need. Ideally, you would all be spending as much time on a concentrated mobility/yoga/recovery program as you do on the actual workout. Hate to break it to you, but leaving the box without recovery work, even if you move around “a lot” in your job or daily life does not meet the needs of your body.

Our bodies are strong and capable, and we can push them much farther than we think. But, just know we also need that concentrated yoga/mobility/recovery so we can continue to push it farther than we think.  
If we neglect recovery, our bodies will give out. Knee, shoulder, back and ankle issues are the first signs of our body telling us to spend more time on lengthening those chronically tight muscles.
We hear about the health benefits of yoga regularly, and those of you who CrossFit  or BootFit need yoga, minimum once a week.

Yoga increases flexibility.
Greater range of motion to muscles and joints comes from stretching the body in new ways, which will help it to become more flexible. With yoga, over time, you can expect to gain flexibility in your back, shoulders, hamstrings, and hips.  The limitations in the lifts such as the snatch, clean & jerk, and overhead squat, that you currently feel, will begin to fade with a concentrated practice of stretching and increasing range of motion in the joints.

Yoga increases strength.
It is critical in our overall strength training to continually challenge the body and introduce new movements. Although we focus on gaining strength in nearly all of our workouts, yoga poses require us to support the weight of your own body in new ways, helping to create variance in our program. Many yoga positions develop and require strength with balance, in addition to moving slowly in and out of poses, which also increases overall strength.

Yoga helps to prevent pain and decreases the occurrence of  injuries.
In most fitness strength increasing fitness programs, the muscles build, which actually tends to pull them away from the joints. This puts undue stress on the ligaments, tendons, and entire joint capsule. A yoga practice helps to lengthen the muscles, which results in less stress to the joints. Yoga also uses compression postures to help heal and keep the joints healthy. Increased flexibility and strength can help prevent the causes of some types of back pain and other injuries. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which can be eased with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain and injuries.

Yoga improves and increases the control of our breath
Most of us do not give much thought to how we breathe, and the breath often becomes very shallow over time.  The practice of yoga breathing exercises results in increased lung and diaphragm capacity, allowing us to take more oxygen into the body. We also learn how to use the breath for building endurance. Certain ways of breathing can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits, such as quieting the mind in times of stress.


Yoga connects us with the deeper layers of our core and it increases our body awareness.
Practicing yoga will increases the awareness of our own bodies, which directly transfers into CrossFit. Nearly all of the skills involved in CrossFit or BootFit require us to have finely tuned kinesthetic awareness.  In yoga, we are often called upon to make small, subtle movements to improve your alignment. Changes that are felt in the body and with time consistent practice develop muscle memory, allowing us to automatically engage the appropriate muscles for the movement. Over time, this will increase your level of comfort in your own body, and this can lead to improved performance in all skills across the board.
After incorporating yoga into your CrossFit or BootFit training on a consistent basis, some of the effects that you might notice pretty quickly are the following:

    • Increased shoulder stability for all overhead movements, pushups, and gymnastic movements.
    • Improved posture.
    • Deeper connection with your core, which results in less back pain.
    • Improved squats by lengthening hip flexors, hamstrings, ankles, and calfs.
    • Increased spine flexibility, which is important for those overhead squats of any kind.
    • Increased flexibility in joints and muscles, which decreases soreness and injuries to elbows, wrists, knees, ankles, etc.
    • Improved body awareness, which will help in activating and using the appropriate muscles for the appropriate lifts and movements. This means less back pain on deadlift day, for example.
    • Decreased stress and increased use of the mind to strategize and plan for the WODs.
    • Increased connection with your breath, which helps with heavy lifts and endurance and Metcon WODs.

Whether you’re new to CrossFit / BootFit or have been an athlete for years, mobility and recovery are issues to be concerned about. Muscle soreness and injuries can keep you from participating in the WODs as often as you would like, and chronic tightness and tension in the body can lead to further injuries. Yoga can provide a balance to the intensity that CrossFit and BootFit provides. A consistent and even brief yoga practice can help with mobility and recovery when it’s tailored to the specific needs of our members.

Schedule:
Sunday's at 9:30am. Upon announcement we may flip flop Sunday time with Friday at 7:30pm.

Fee: Included for all Unlimited CrossFit and BootFit members.
      : 10$ drop in fee for non-members.

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Sarah Conway

Sarah

I’m Sarah and fitness has been apart of my life since I could remember. I graduated January of 2016 with my Bachelor’s degree in Psychology, where my focus was on mindset and motivation of the individual (and no I promise I’m not analyzing or diagnosing you when I talk to you J).

Growing up I played many sports including basketball, volleyball, and softball. As I got into high school I started narrowing my focus in on just softball. It was the first gateway into my overall passion for fitness. Through softball I was able to learn and grow because failing 7 out of 10 times makes you good at the sport.

As my passion for softball grew so did my skills with the game. I began coaching while still playing in high school and then went on to play college softball at Dominican University. During my college years I spent my summers coaching and winters training until my knee decided I had enough. During my junior year I suffered a season ending injury where the doctors told me I would never be able to catch or squat ever again. Fast forward to now and I am stronger and more confident that ever! While softball was a rollercoaster for my knee, I ended my senior year being able to play but still not as healthy or as strong as I thought I could be. That’s when I found CrossFit.

CrossFit was that competitive outlet that I lost after I was done playing softball. It has helped me find my love for fitness again. My first workout at CrossFit Park Ridge was absolutely wonderful and I knew that this was the place for me! The coaches and members were so welcoming that I knew I found my home.

As a coach I want to be there to motivate each and every person who comes into my class, whether it is to try something they have never done before, or just to give them that extra encouragement because everyone CAN do the work! I want you to feel like you gave it your all. And of course have fun while doing it.

“Trust the process and the results will come”


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Airrosti Treatment

Airrosti logo

“As Head of Athlete Services of the CrossFit Games, Airrosti keeps athletes pain free and at the top of their game. Airrosti Providers pinpoint the cause of annoying aches and pains and treat it directly at the source. This allows CrossFitters to get back in the box quickly so they can reach their next PR. Sign up today to experience how Airrosti can help you fix your pain, fast.

Find out more about Airrosti or Click Here to Schedule Your Appointment

Treatment Photo

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Kelly McClearn

Kelly

Hi I’m Kelly and I am a lover of all things fitness! I am currently finishing my Bachelor’s degree in Exercise Science from North Park University.  Besides coaching BootFit classes, I am currently one of Resurrection College Prep High Schools Cross Country and Track and Field Coach, which is also where I graduated from in 2011.

Throughout my whole life I have played travel soccer and participated in all the sports and activities I could. In high school my mom forced me to join the cross country team to stay in shape for soccer season, and now not only do I coach but I run several half marathons and distance runs throughout the year. During college I really tried finding ways to stay in shape since I was no longer participating on a sports team. I tried working with a personal trainer, which assisted in my growth of the exercise field and helped me pursue my NASM Personal Training certification, however it got very expensive and boring.

I have always watched the CrossFit Games utterly amazed by the talent and strength these athletes had. When I was a junior in college I finally decided it was time to give CrossFit a try. After the first couple months I knew CrossFit was just what I was looking for! Being an athlete my entire life I thrive on competition and CrossFit has offered me that. When I joined CrossFit Park Ridge, I was over joyed by all the incredible and welcoming members and coaches! I joined CrossFit Park Ridge for their BootFit and was instantly hooked!

As a coach I want to promote helping anyone at any level achieve their fitness goals, whether they be small or life changing. You will never see me without a smile on my face and I make it my mission to know everyone’s name in my class. I want to create an atmosphere where you feel inspired, confident and ready to take on anything given to you in and outside the gym! Most importantly I want everyone to have FUN and enjoy exercising.  Hope to see you soon!

 
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CFPR Olympic Weightlifting

weightlifting noback“Weightlifting” as opposed to “weight lifting” or “weight-training,” refers to the Olympic sport, which includes the “clean and jerk” and the “snatch.” Weightlifting, as it is often referred to, develops strength (especially in the hips), speed, and power like no other training modality. It is little known that successful weightlifting requires substantial flexibility. Olympic weightlifters are as flexible as any athletes.

The benefits of weightlifting do not end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.

The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are the starting point for any serious weight-training program. In fact they should serve as the core of your resistance training throughout your life.

Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound neuroendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.

Curls, lateral raises, leg extensions, leg curls, flyes, and other bodybuilding movements have no place in a serious strength and conditioning program primarily because they have a blunted neuroendocrine response. A distinctive feature of these relatively worthless movements is that they have no functional analog in everyday life and they work only one joint at a time. Compare this to the deadlift, clean, squat, and jerk which are functional and multi-joint movements.

Start your weightlifting career with the deadlift, clean, squat, and jerk then introduce the “clean and jerk” and snatch.

 

CrossFit Park Ridge Olympic Weightlifting Program.

Monday 6:30 PM ( more class times to come )
$60/month for non-CFPR members.

 

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WOD

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WOD

11-13-15

Fri November 13, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
 
Back Squat (EMOM 10 Across 1 Rep)
 
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 of: 3 Power Cleans, (105, 75 RX or 115, 85 RX+) 3 Front Squats, (105, 75 RX or 115, 85 RX+) 3 Jerks, (105, 75 RX or 115, 85 RX+)
EXTRA: Metcon (Distance)
10 Minute Row for Meters
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WOD

11-12-15

Thu November 12, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM!
**Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration
**Ask how to Join our 24-Day Challenge Group
Coaches will CHOOSE which ANNIE based on WEATHER.
REST 5 MINUTES between each WOD.
Metcon (Time)
(50-40-30-20-10 RX)
Calorie Row
Double Unders
OR
(45-35-25-15-5 Scale)
Calorie Row
Single Unders (3 times)

**You must choose 1 or the other and once you finish, REST 5 Minutes then begin "Turkish Too Many."

Turkish Too Many (AMRAP - Reps)
AMRAP 10
Turkish Get Ups (35, 18)
Alternating Arms
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CrossFit PR

6325 N. Avondale Ave.
Suite 122
Chicago IL. 60631
708-667-0046