Check in for Charity – April 2017

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We started Check-In for Charity to help support the many local charitable organizations that are near and dear to our members. We want to be able to give back and get the entire community involved in the process. Our community is the backbone of O'Hare CrossFit and we are here to support you! How It Works Each month we will select a new local charity based on a member recommendation. Members then need to check-in to OCF on Facebook at every visit. We will then donate $1 for every check-in to a different local charity each month. (Donations will be limited to $500 per month) Charity for April 2017 Member - Michelle Verde Joseph F. Bronge III Memorial Foundation offering a hand to Law Enforcement Families This non-for profit charitable organization was was created in remembrance of a dear friend, Joseph Bronge by our life long friends. Joseph Bronge was a Cook County Deputy Sheriff and was always dedicated to helping others. Unfortunately, Joseph Bronge struggled with demons inside him that no one knew about and he committed suicide. Our friends got together with the intent to create a legacy that highlights Joe's passion of always lending a hand to the unfortunate and increase appreciation for law enforcement officers. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

OCF Monthly Newsletter – March 2017

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O’Hare Kid’s CrossFit Classes

ONE WEEK LEFT to sign up!! If we do not fill at least 10 spots for the program, we will not be able to move forward with the program. We still have spots to fill.

Let your friends know the details!
  • Start Date: Saturday, April 1st

  • Day/Times: Saturday’s from 12 pm - 1 pm

  • Cost: $150 for 8-week session (ends May 20th)

  • Ages: 12-16 y/o

If you have any questions regarding the program, please email rocio@oharecrossfit.com OR go HERE to sign up now!

Check out some reasons why kids should be exercising regularly!


Friday Night Lights 17.5 Post Party

It’s the FINAL week of the Open! You’ve all done such an amazing job so far, there is nothing left to do but CELEBRATE!!

We will be having a Post-Friday Night Lights party THIS Friday night, March 24th. Following the last heat of 17.5, we will be providing Slice Factory catering for everyone! We will have pizza, burgers, sides, etc. All you need to do is bring any beverage you wish to enjoy (adult beverages are allowed)! If there was ANY week for your family and friends to come cheer you on, THIS is the week. Show them what OCF is all about!


Coming Soon....OCF Shred & OCF Tone

Now that the Open is coming to the end, let’s focus on what the main reason we work out is…to LOOK GOOD! We bust our butts in the gym each day so we are capable and strong, but no one cares how strong they are if they don’t look the part. Ladies, do you wish bathing suit shopping wasn’t something you dread, but instead look forward to because of how great and toned you look? Guys, don’t you wish you could SEE the definition of those muscles we work hard for? The O’Hare CrossFit coaches have created two new accessory programs to help YOU get that summer body you want. OCF Shred is aimed for the guys, to build that muscle and look jacked. OCF Tone is geared for the ladies with some extra cardio to help you get that lean look. Keep your eye out for the release of the programs COMING SOON!    

This Week at OCF – 3/13

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CrossFit Kids Program - STARTS April 1st!

We know how much you all love CrossFit, so why not share the fun of CrossFit with your kids? Give them something different than their normal sports practices and something that will help them grow into strong, capable young adults!

Here are the details:

  • We must have a minimum of 10 sign-ups or else we will not be able to go forward with the program
  • Dates: April 1st - May 20th (8 weeks)
  • Cost: $150
  • Day/Time: Saturdays @ 12-1 pm
  • Ages: 12-16 y/o
  • Location: O’Hare CrossFit
You can sign up HERE!! Or email info@oharecrossfit.com with any questions you may have. Time for the whole family to get the CrossFit experience!

Nutrition Seminar + 5-Week Nutrition Challenge

Looking to get that summer body started?? We have you covered! We are going to be hosting a Nutritional Seminar and following it up with a 5-week Nutritional Challenge to help you lose weight, gain muscle, or just look good in that bathing suit come July!

Here are the details:

  • Seminar Date: Saturday, April 1st @ 11 am (FREE)
  • Nutrition Challenge Start Date: Tuesday, April 4th
  • Cost of Nutrition Challenge: $100

What will the challenge include?

  • Individual Meal Plan Help
  • InBody 270 Body-Fat Testing at the beginning and end of the challenge
  • Approved Foods List
  • Weekly Email Check ins with Nutritional Coach Becca Chilczenkowski
  • Help with struggles, plateaus, and accountability
Keep your eye out for how to get signed up for the challenge or email becca@oharecrossfit.com with any questions!

Friday Night Lights Info

We only have 2 weeks left of the Open! Each week has been absolutely amazing and we couldn’t have the energy we do without all of you amazing athletes and your supporters.

Just a quick reminder about each week of the Open:

  • Make sure you sign up for a heat time during the week and be ready to go at that time!!
  • Try your best to stick around and cheer on all of the athletes participating - everyone deserves a fan!
  • Do your best and be proud of your efforts!! We are proud of you, that’s for sure!

As always, friends and family are more than welcome to come and cheer you on. Show them all of your hard work and all of the amazing things you are capable of!

Heats start at 6:30 pm each Friday, see you there!

This Week at OCF – 3/6

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Running Club - Only 3 Spots Left!!

Running club starts NEXT week and will help you on anything from:
  • Running form
  • Running pace for different races and workouts
  • Running endurance
  • Getting ready for your next race, whether it is your first 5k or your first marathon!

Start Date: Wednesday, March 15th Days and Times: Wednesdays @ 7:30 pm and Sundays @ 9:30 am Location: Grant Park Recreation Center (44 W Golfview Dr, Northlake, IL 60164)

To sign up - email info@oharecrossfit.com now and save your spot before they are all gone! If you want to learn more about what running club is all about, or to learn more about the coach of running club, Triton’s Track Coach Mike Olsen, then check out the informational video HERE!

Weightlifting 101 Session Ends

We wanted to extend a huge congratulations to all of the amazing members who took part in the most recent WL 101 session! It was our largest session yet, and we had so much fun with everyone. Check out the highlights from the most recent session! If you’re interested in taking part in the next Weightlifting 101 session, look for more information on one starting in May!

OCF Member of the Month – February 2017

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Cindy Lou

February 2017

Cindy Lou has been a member for nearly 3 years now and she has accomplished so much in her time at O’Hare CrossFit. She has ran a marathon, she has taken part in multiple CrossFit Opens, and she recently also just joined in on our Oly 101 session!

She is a staple in the 7:30 pm #Wolfpack crew and she has always been a friendly face for newcomers to OCF and to the 7:30 pm class. In her time at OCF, she has also undergone a major physical transformation and seen amazing success with weight loss and strength gains.

We couldn’t be more proud of all that Cindy has taken on since her time at OCF and we know she is capable of so much more down the line.

Get to know Cindy Lou! 1. When did you start CrossFit and why? I started CrossFit in April 2014. I found out about CrossFit and OCF through my friend Emily and I was so intrigued by her weight loss that I decided to give it a try. When I first started I wanted to work on losing weight and getting ready for a Tough Mudder run. 2. What time of day do you come in? I come in at 7:30pm with the WOLFPACK!!! Love my crew! 3. What is one type of movement you hate and one you love? I HATE burpees with all my heart and soul, and lunges! But I love everything else we do at the gym, especially any type of lower body workout because booty gains! 4. Any big goal(s) set for the next year? This year I’m hoping to cut my marathon time for the Chicago Marathon in October and keep up with my brother and sister. I want to continue working on my weightlifting and finally make it to Performance. Also, drop my body fat to finally have some abs in my life. But overall, I just want to be the best version of myself and see how far I can take my body. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I don’t have a specific athlete that inspires me but I love watching all the women who CrossFit. I love how they continue to change the stereotype and do what they love even though it may not be the norm in our society. #StrongIsBeautiful Also, I have to give a special shout out to my wolfpack, they always keep me going and push me to never give up in life and in the middle of a workout. 6. Tell us one fun fact about you. I am currently going to school to pursue my master’s degree to become a Nurse Practitioner, Midwife. So with that being said, I have a goal to deliver a certain amount of babies into this world and a couple of my friends have agreed to let me deliver their babies in the next couple of years. (I know it’s a little weird) 7. You were left on a deserted island.  What one food and thing (i.e. book, music player, etc...) would you want to be left with you? I have to go with sushi and music. I’m always listening to something throughout my day, so any type of music player that can play Spotify would be great and maybe a book too. 8. How has CrossFit helped you in sports? Life? CrossFit has helped me with my overall health and with all my fitness goals. I’ve lost so much weight throughout the years and keeping it off can be very hard but OCF has been the consistency in my life to help do that along with my nutrition. As far as in life in general it has changed me completely. OCF has helped me deal with breakups, death, and everything that life has thrown at me. It has made me a stronger person not only physically but mentally as well. It has helped me realize that with every bad thing that can occur there is good that can come out of it. It continues to help me get out of my bubble and has given me the confidence to go after my goals in life. I don’t think I would be the person I am today without OCF. 9. How have workouts changed for you over the years? I’ve been with OCF for a long time so with that my priorities have changed over the years. When I first started all I wanted was just to be able to complete a workout. Now I’m more focused on getting stronger and working on my form with my lifts and hopefully, moving to performance this year. 10. Rate the following on a scale of 1 to 10:

Check in for Charity – March 2017

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We started Check-In for Charity to help support the many local charitable organizations that are near and dear to our members. We want to be able to give back and get the entire community involved in the process. Our community is the backbone of O'Hare CrossFit and we are here to support you! How It Works Each month we will select a new local charity based on a member recommendation. Members then need to check-in to OCF on Facebook at every visit. We will then donate $1 for every check-in to a different local charity each month. (Donations will be limited to $500 per month) Charity for March 2017 Member - Autumn John The Pancreatic Cancer Action Network is a nationwide network of people dedicated to working together to advance research, support patients and create hope for those affected by pancreatic cancer. My mother passed away from pancreatic cancer 3 years ago at the young age of 55. She died nearly a year exactly from her diagnosis. It has a survival rate in the single digits which is unacceptable and their goal is to increase the survival rate by 50% by 2020. It was devastating and that is why this is the charity I consistently donate to. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

OCF Monthly Newsletter – February 2017

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CrossFit Open LIVE ANNOUNCEMENT #1 - Thursday, February 23rd

Immediately following the CrossFit Games 17.1 live announcement, we will have OCF’s very own live showdown!

Each week, we will have some of OCF’s very own members go head to head right after the workout is announced. Come cheer them on or tune in LIVE to O’Hare CrossFit’s Facebook Page to watch them duke it out! DETAILS:
  • Time? 7:45 pm - IMMEDIATELY following the CF Games Live Announcement

  • Where to watch? Facebook Live via O’Hare CrossFit’s page (or you can come and watch at OCF!)

  • Who will it be? Each week will be someone different, but we have a re-match to kick off the first week! Any guesses….?


We kick off the 2017 CrossFit Open THIS FRIDAY!

We know you’ve probably been hearing a lot about this “CrossFit Open” and Friday Night Lights, but what is happening??

The CrossFit Open is the first stage of a world-wide competition! The cool thing about the CrossFit Open is that ANYONE can sign up for it. Even if you’ve only been doing CrossFit for 6 months. It spans across 5 weeks, where one workout is announced (on Thursday nights) each week. Then, you have until Monday afternoon to perform that workout and submit your score! At O’Hare CrossFit, we perform the workouts together at our Friday Night Lights each week! Those that sign up for the Open:
  • You will sign up for a heat time-slot each week to perform your workout with a judge to count your reps and help you through it. (The sign up sheet is on Rocio’s desk!)

  • Be there at least 20-30 minutes before your time slot to warm up, because during the Open, warm ups are on your own! (Don’t worry, we’ll help you figure out what you should do to warm up, we just won’t be taking you through it like in class).

  • Be ready to go at your time-slot because we will start them promptly!

For those that aren’t signing up for the Open - come watch and cheer your fellow class members on! It is an awesome atmosphere, and an even better one if the athletes have friends, family members, or other #ocffam there to cheer them through the workouts!


CrossFit Open Registration - HAS to happen before Wednesday!!

If you haven’t yet signed up for the Open, do it now!! We will not be able to assign you a time-slot for the Friday Night Lights if we don’t have you registered. Here is how to sign up::
  1. Go to games.crossfit.com

  2. Scroll down and find the “Open Register” link

  3. Create a profile and select “O’Hare CrossFit” as your affiliate

  4. Enter in your info!!

If you need help, ask one of the coaches, but we can’t wait to see you there on Friday night!!

This Week at OCF – 2/13

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The Open starts NEXT week!!

Make sure you don’t miss out by missing the sign-up date! You need to register on the CrossFit Games website here! This is where you will get to enter in your scores each week after the workout is completed.

The registration is only $20, but the experience you have during those 5 weeks will be priceless. Each week, during Friday Night Lights, we will:
    • Schedule heats of 5-7 athletes to go during time slots from 6:45 pm - 8:30 pm (these sign up sheets will go out on Monday’s of each week at the gym)
    • Each heat’s athlete will have a judge to help them and judge them through the workout of that week.
    • Have a special sponsor for each week (Fit-Aid, FitVine WIne, UR Supplements, and more!)
Fans, families, and supporters are ALL welcome each Friday night to come watch you get after the workout! We can’t wait to see all of our amazing OCF athletes compete starting Friday, February 24th! P.S. - Make sure you sign up!

#LifestyleNutrition Program - 5 more spots now available!!

We have opened up spots for only five more clients! Get them before we close off and begin the waiting list. Your life could change if you find the change you need with your diet. It is often the missing piece to your goals and the body you’ve been working for! The program includes not only an individualized plan and approach, weekly accountability check ins, but also monthly body-fat measurements with O’Hare CrossFIt’s newest hi-tech Body Scanner. Normally, this would is a $100 value, but is all part of the program’s price. Sign up now, or find out more information by clicking HERE!

Accessory Program - Muscle up

The open is coming up, and one movement that has always been in there are the Holy Grail of CrossFit, the “Muscle Up”. Do you wish that you could finally conquer this skill?

Check out our Muscle Up accessory program!! It is an individualized 6-week program that has 3 days per week of accessory work to help improve the strength and skill needed for a muscle up. This program can be done completely on your own time, and will have personal feedback from one of the OCF staff coaches! Find out more by clicking HERE and if you aren’t convinced, check out the before/after testimonial videos from one of our accessory program clients!

This Week at OCF – 2/6

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Open Prep Seminar

Thank you so much for everyone who came out this past Saturday to learn and prepare for the Open! We are so excited for everyone who is doing their first, second, or fifth Open this year! It’s a time for us to come together as a community, compete, and have fun.

We hope everyone took something helpful away from the seminar and if you have any further questions or anything you’d like to work on more, ask one of the coaches! The Open is only 3 weeks away!

Running Club Coming Soon!!

You all asked for it, so we brought it back! Running Club is returning and getting you ready for those summer running workouts! Or maybe you are getting ready to run your first half-marathon or marathon. Have you ever worked with a running coach on form, or pacing? Now is your chance! In running club, you will work on running form, running pacing, and endurance! Here are the details:
  • Dates: March 15th - May 28th
  • Days: Wednesday @ 7:30 pm and Sundays @ 9 am
  • Location: Grant Park
  • Cost: $150 for 11 weeks
We will be having an informational session coming up, so keep your eyes peeled for the date, but if you are ready to sign up now - email info@oharecrossfit.com for more info!

Accessory Program - Pullup

Are you ready to finally start doing those Open workouts Rx?? Or do you wish you didn’t have to grab a box for pull-ups anymore?

Check out our Strict Pull-Up Accessory Program which is a 6-week program to help YOU get your first strict pull up. It is 2 day/week program that you can do on your own before or after classes and you will receive individualized coaches feedback on the program each week. You can go to purchase the Accessory Program HERE If you are unsure if it will work for you, check out one of our own members, Vince Donlon talking about his experience getting not only is first strict pull up, but multiple in a row after the program!

OCF Member of the Month – January 2017

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David

January 2017

Since David began about 6 months ago at OCF, he has been nothing but dedicated to becoming a better athlete. He has shown consistency, hard work, and a great attitude during each class he is at.

His competitive spirit has pushed him to try new things, push his body to new limits, and he has seen an amazing physical transformation with it. He isn’t done yet, one of his main goals is to get a 6-pack by summer time (and he isn’t far off!).

We love seeing him at the 6:30 am or the 9 am each day, and you can tell he enjoys being there. We are excited to see him reach more of his goals this year through his hard work!

Get to know David! 1. When did you start CrossFit and why? September 2016 2. What time of day do you come in? 9 am 3. What is one type of movement you hate and one you love? I hate Toes to bar, they’re hard but I'm working hard on it. I love burpees I feel they make the whole body work. 4. Any big goal(s) set for the next year? 6-pack, Muscle-up, Handstand push-ups 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) Angelo Sisco. He is the best coach. Always make sure you doing the right movement and pushes me to be better every time. Joe Corvo - he is a beast I want to be in that shape I will be a mini beast. 6. Tell us one fun fact about you. I used to hate working out, and now I can't live without doing my workouts. 7. You were left on a deserted island.  What one food and thing (i.e. book, music player, etc...) would you want to be left with you? Coconuts, Picture of my wife and my baby 8. How has CrossFit helped you in sports? Life? It changed my life, I have more energy, I’m stress-free. One of my best decisions in my life was joining O’hare crossfit. Thanks to my brother for making me try crossfit and OCF for being the best. You guys are awesome. 9. How have workouts changed for you over the years? It’s a whole new world to me and I love the opportunity of learning something new everyday and become a better athlete 10. Rate the following on a scale of 1 to 10: