Welcome to Principal Fitness!

We offer elite strength & conditioning coaching that is intelligently designed with over 20,000 hours of hands on training experience guiding our customized training programs. We offer in-person, virtual and digital training programs expertly crafted to elicit the greatest results possible. Move, feel, look, play and live better with Principal!

Everything listed under: Overhead Press

  • 17.05.15

    1) 5 Rounds:


    Weighted Pull-ups x 3

        - Rest 90 seconds


    2) 4:00 AMRAP, 4:00 Rest, 4:00 AMRAP

    Power Clean x 10

    Thrusters x 10




  • 17.05.12

    1) 6 Rounds:


        A) Deadlift x 3

           - Rest x 90 seconds

        B) OH Press x 3

           - Rest x 90 seconds


    2) 9:00 AMRAP:

        - Run x 200m

        - KB Swing x 20

        - Push-up x 20e


  • 17.05.10

    A) 10:00


    Establish the fastest 5-10-5 Shuttle Run possible


    B) 18:00 EMOM

        1) Prowler x 100'

        2) KB Swings x 15 (70/44#)

        3) MB Slam x 10 (20/15#)


    C) 2 Rounds:

        - TTB / K2E / HLR x 20

        - SL Bridge x 20/leg


  • 16.01.15

    A) 3 Rounds:

    TGU x 3 / side

    Dead Hang x 15 seconds

     

    B) 20:00 EMOM

    Minute 1 = RA DB Snatch x 6

    Minute 2 = DB Renegade Row x 6

    Minute 3 = LA DB Snatch x 6

    Minute 4 = DB Renedage Row x 6

     

    C) 15-12-9-6-3

    KB Swing (53/35)

    Push-up

    Knees to Elbows


  • 16.01.14

    A) 21-15-9

    Air Squat (1,1,1,1)

    Hand Release Push-up - to- Y (1,1,1,1)

    Alternating Prone T (1,1,1,1)

     

    B) 12:00 EMOM

    DB Floor Press x 8 (evens)

    DB Renegade Row x 12 (odds)

    i

    C) 4 Rounds:

    Row x 250 m

    Push-ups x Failure

     

     


  • 16.01.11

    A) 10:00

    Practice Turkish Get-ups and buildup to heavy 1 x rep per side

     

    B) 4 Rounds:

    OH Press x 8

    Front Rack Alternating Lunges x 16

     

    C) 8 Rounds:

    (Tabata format)

    Air Squats x 20 seconds

    Rest x 10 seconds

    Inverted Row x 20 seconds

    Rest x 10 seconds

    Push-ups x 20 seconds

    Rest x 10 seconds

     

     


  • 16.01.05

    Five days into the New Year and 60% of people who have made resolutions have already quit. One huge reason is the lack of accountability. Want to lose weight? GREAT! Follow these simple steps to be more successful:

    Step 1: tell everyone you know that your goal is to lose weight in 2016.

    Step 2: clean out the fridge and cabinets. Toss all of the sugar, processed crap that you have been hoarding or seek in times you need comfort. Eat lean meat, vegetables, nuts, seeds, some fruit, little starch and no sugar.

    Step 3: don't join a gym. You read right. Gyms offer 0 accountability and just want your money. DYK that 1 in 10 people who sign up for a gym membership actually use the gym?  Ridiculous, right?!?! You are just another number in the computer and just another face in the crowd. Find a community of like minded individuals who will push you to truly be stronger mentally and physically.

    Step 4: Get your free assessment and 7 day membership to CrossFit Lake Zurich. We are the highest rated fitness facility in Lake Zurich for a reason. Come experience the difference for yourself today!

     

    A) 2 Rounds:

    Spiderman Crawl x 50'

    RA Bridge x 10 (1,2,1,1)

    LA Bridge x 10 (1,2,1,1)

     

    B) 5 Rounds:

    Strict Press x 3

    Push Press x 3

    Push Jerk x 3

     

    C) 8:00 AMRAP:

    Inverted Row x 15

    Candlesticks x 15

     

    - Rest 5 minutes, then:

     

    D) 8:00 AMRAP:

    Push-ups x 15

    Inch Worm x 15


  • 15.12.28

    A) 2 Rounds:

    Inch Worms x 5

    Alternating Rotational Side Planks x 10 w/3 sec hold per side

    Hollow Rock x 20 seconds

     

    B) Snatch 8x2

     

    C) 6 Rounds:

    SA KB Swing x 10

    SA KB Push Press x 5

    SA KB Waiters Carry x 50


  • 15.12.18

    A) FT:

    Bear Crawl x 50'

    Crab Walk x 50'

    Reverse Lunge w/ Reach x 50'

    Toy Soldier x 50'

    RL Lateral Lunge x 50'

    LL Lateral Lunge x 50'

     

    B) Front Squat 5x3

     

    C) 15:00 AMRAP

    Kettlebell Swings x 20

    Alternating Kettlebell Goblet Reverse Lunge x 10

    Kettlebell OH Press x 5 per arm

     


  • 15.12.16

    A) 2 Rounds:

    Alternating Cossack Squat x 10

    Rotational Medicine Ball Toss x 10 / side 

    Dead Hang Scapular Depression x 10

     

    B) Clean & Push Jerk 8 x 2

     

     

    C) 20:00 AMRAP

    Back Squat x 5

    Kettlebell Swing x 10

    Farmer Carry x 50'

     


  • 15.12.04

    A) 2 Rounds:

    Alternating Contralateral Dead Bugs x 10 w/3 second hold

    Side Plank x 0:20 per side

     

    B) 15:00 to establish a heavy 1R:

    Deadlift

     

    C) 8 Rounds:

    Alternating DB Snatch x 10

    Strict Pull-up x 5

     


  • 15.12.02

    A) 3 Rounds:

    RA Turkish Get Up x 3

    Dead Hang x 15 seconds

    LA Turkish Get Up x 3

    Hand Stand Position x 15 seconds

     

    B) FT:

    OH Press x 12,10,8,6,4,2

    Front Squat x 2,4,6,8,10,12

    *Add weight to each set. Record heaviest weight and time.

     

     

     

     


  • 15.12.01

    Baseline Test Day! 

    A) 2 Rounds:

    World Greatist Stretch Sequence x 10

     

     

    B) 10:00 EMOM

    Broad Jump x 1

    - Record longest jump

     

    C) 20:00 AMRAP

    KB Swing x 20

    Air Squat x 15

    Push-up x 10

    Pull-up x 5

     


  • 15.11.26

    Happy Thanksgiving!

     

    Class schedules for the remainder of the week and weekend are as follows:

    Thursday: 9:00 am

    Friday: 9:00 am

    Saturday: 10:00 am

    Sunday: None

    Please signup for the classes you intend to attend via WOD Hopper. Let us know if you have any questions.



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 28039 W. Commercial Ave
 Lake Barrington, IL 60010
 (224) 286-4096