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: Programming

  • 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

     

     


  • 16.01.12

    A) 2 Rounds:

    Hollow Position to Superman Rolling x 8/side

    Inch Worm x 8

     

    B) 6 Rounds:

    Deadlift x 5

    Dip x 10

    KB Front Rack Carry x 50' per arm

     

    C) 10:00 EMOM

    Burpees x 15


     

  • 16.01.09

    A) 2 Rounds:

    Forward Bear Crawl x 40'

    Backward Bear Crawl x 40'

    Alternating Side - to - Side Plank x  10 w/3 sec hold per side

     

    B) 3 Sets to work up to working weight for:

    12:00 E2MOM

    Power Clean x 3 (evens)

    Front Squat x 6

     

    C) Partner WOD:

    4 Rounds:

    Partner #1: Burpees x 25

    Partner #2: Deadlift Hold x As long as it takes partner #1 to complete the burpees

     

     

  • 16.01.08

    We Develop Athletes

    Are you or your children looking to take their fitness to the next level? At CrossFit Lake Zurich, we have developed a championship pedigree that extended to multiple sports and various events. Two of our most recent successful athletes, Wesley Annan and Faith Ekakitie, just squared off in the Rose Bowl on January 1st, 2016. Our winning formula has been forged over the past 11 years of professional, hands-on training experience working alongside the best health and fitness practitioners in the area. Since we program for the entire life-cycle of the athlete, we are better able to progress the athlete to heighten their performance while reducing injuries. To experience the difference for yourself, contact us for a complimentary functional movement assessment and screening today!

     

    - 5 Minute shoulder mobility

    A) 2 Rounds:

    RL Carioca x 40'

    LL Carioca x 40'

    Crab Walk x 40'

    Bear Crawl x 40'

     

    B) 4 Rounds:

    KB Floor Press x 8

    KB Pull Over x 12

    KB Swing x 16

     

    C) 12:00 AMRAP

    Farmer Carry AHAP x 100'

    Push-up x 20

     

  • 16.01.07

    Do you workout or train?

     

    It is a rather simple question and yet many people who exercise do not know the difference. Here are some of the main differences:

    Workout:

    - Random exercise done with random variables

    - Reactive in nature

    - Focus on quantity not quality 

    - Short term failure

     

    Training:

    - Planned, progressive programmed variables

    - Proactive in nature

    - Focus on quality not quantity 

    - Long term success

      

    Do you workout or train? Come find out.

     

    A) 1 Round:

    Jumping Jacks x 150

    Inch Worm x 100'

    Air Squats x 5

     

    B) 5 Rounds:

    Front Squat x 6

    Alternating Renegade Row x 12

     

    C) 21-15-9

    DB Thruster

    KB Swing

     

  • 15.12.21

     

    A) FT:

    Air Squats x 20

    Stationary Inch Worm x 10

    Push-up x 10

    Hollow Rock x 0:20

     

    B) 12:00 EMOM

    Overhead Press x 6

    Strict Pull-ups x 6

     

    C) 20:00 AMRAP

    Prowler Sprint x 20'

    KB Swing x 15

    Push-up x 10

     

  • 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

     


  • 15.12.04

    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.

     

     

     

     


  • 15.11.24

    A) 3 Rounds:

    RS Rotational MB Toss x 8

    -Rest 45 seconds

    LS Rotational MB Toss x 8 

    -Rest 45 seconds

     

    B) 5 Rounds:

    Clean x 3

    -Rest 60 seconds

    Pull-ups x 6

    -Rest 60 seconds

     

    C) 10:00 EMOM

    MB Slam x 5

    Push-up x 10

     


  • 15.11.20

    A) Accumulate 5:00 at bottom of squat, then:

    3 Rounds:

    Alternating Cossack Squats x 10 w/ 3 sec hold per rep

    Hand Stand Hold x 10 seconds

     

    B) 5 Rounds:

    Clean x 1

    Front Squat x 3

    Jerk x 1

     

    C) 12:00 AMRAP:

    RL Pistol Squats x 10

    Push-ups x 20

    LL Pistol Squats x 10

    Ab-Mat Situps x 20

     

     

     

     

     

  • 15.11.20

    A) Accumulate 5:00 at bottom of squat, then:

    3 Rounds:

    Alternating Cossack Squats x 10 w/ 3 sec hold per rep

    Hand Stand Hold x 10 seconds

     

    B) 5 Rounds:

    Clean x 1

    Front Squat x 3

    Jerk x 1

     

    C) 12:00 AMRAP:

    RL Pistol Squats x 10

    Push-ups x 20

    LL Pistol Squats x 10

    An-Mat Situps x 20

     

     

     

     


  • 15.11.16

    A) 2 Rounds:

    Inch Worms x 20'

    Dead Hang x 0:10

     

    B) 10:00 EMOM

    Strict OH Press x 5 (evens)

    Strict Pull-ups x 5 (odds)

     

    C) 12:00 AMRAP

    Run x 400

    Wall Ball x 20


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