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: Crossfit

  • 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

     

     


  • 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

     


  • 15.11.16

    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


  • 15.11.05

    A) 3 Rounds:

    World's Greatist Stretch x 30'

    Hollow Rock x 0:15

     

    B) 5 Rounds:

    Strict Pull-ups x 3 (1,2,1,1)

    Double Under x 30

     

    C) 12:00 EMOM

    Wall Ball x 12

    Farmer Carry x 60'

     

     

     

  • 15.10.31

    Happy Halloween!!!

    A) 3 Rounds:

    Side-lying Windmills x 5/side

    SL Glute Bridges x 5/side w/2 sec hold

    Downward Dog x 5 w/5 sec hold at top and bottom

     

    B) 10:00 EMOM

    Alternating DB Snatches x 10

     

    C) 5 Rounds FT:

    KB Swings x 30

    Push-ups x 20

    Strict TTB x 10

     


  • 15.10.28

    A) 2 Rounds:

    Alternating TGU x 6

    Alternating SL Lateral Jump x 12

    Bear Crawl x 30'

     

    B) 5 Rounds:

    Halting Deadlift x 5

    Hang Clean x 3

    Push Jerk x 1

    - Rest 2 minutes between rounds

     

    C) 4 x 2:00 AMRAP

    Wall Ball x 12

    Burpee x 6

     


  • 15.10.16

    A) 2 Rounds:

    RA KB Arm-bar x 3

    RA KB TGU x 2

    RA 30' KB Waiter Carry x 1

    LA KB Arm-bar x 3

    LA KB TGU x 2

    LA 30' KB Waiter Carry x 1

     

    B) 5 Rounds:

    Clean x 2

    Deadlift x 6

     

    C) 10!

    30' Lateral shuttle

    Burpees

     

     

     


  • 15.09.21

    A) 2 Rounds:

    Side-lying windmills x 5/side

    SL Glute Bridge x 5/side

     

    B) 3 Rounds:

    Goblet Squat x 8 (1,2,1,1)

    - Rest 45 seconds 

    L- Sit OH Press x 8 (1,2,1,1)

    - Rest 45 seconds

    Dead Bug x 8/side (1,2,1,1)

     

    C) For time:

    Farmers Carry x 150'

    Burpee x 15

    Farmers Carry x 100'

    Burpee x 10

    Farmers Carry x 50'

    Burpee x 5


  • 15.09.11

    Never forget.

     

    A) 2 Rounds:

    Inch Worms x 10

    Spider Man Crawls x 10

     

    B) 5 Rounds:

    Renegade Row x 10

    -Rest 45 seconds

     

    C) 15:00 AMRAP

    Run x 800m

    Alternating DB Snatches x 40


  • 15.08.29

    A) 2 rounds:

    Couch Stretch w/ glute activation x 30 sec/side

    Bear Crawl x 30'

    L-Sit Hold x 10 sec

     

    B) 10:00

    Pull-up progression / ME Pull-ups

     

    C) For time:

    100 Double Unders

    100 KB Swings

    100 Air Squats

    100 Sit-ups

     

     

     

  • 15.08.27

    A) 2 Rounds:

    Inch Worm x 10

    Dead Hang w/Scap Depression x 10 sec

     

    B) 10:00 EMOM

    Front Squat x 5 (evens)

    Pull-ups x 5 (odds)

     

    C) For time:

    Run x 400m

    21-15-9

    Walking Lunges

    Pushups

    Run x 400m

     

     

     

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