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: Knight Music

  • 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)


    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)


    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



  • 16.01.09

    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


  • 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


  • 15.12.16

    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:



    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.





  • 15.11.25

    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.



    A) For time:

    PVC Shoulder Dislocates x 20

    PVC Tornados x 10 / direction

    PVC Back Squats x 10 

    PVC Sotts Press (back) x 10


    B) 5 Rounds:

    RA TGU x 2

    - Rest 0:45

    LA TGU x 2

    - Rest 0:45

    KB Goblet Squat x 4 (1,2,5,1)


    C) For 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


  • 15.11.14

    A) 2 Rounds:

    Alternating Walk March x 10 w/3 sec hold per leg

    Side Plank x 20 sec / side


    B) 4 Rounds:

    RL Lateral Agility x 10 second AMRAP

    Rest x 50 seconds

    LL Lateral Agility x 10 seconds AMRAP

    Rest x 50 seconds


    C) For time:

    Run 1 mile with 5 Burpees EMOM until finished.



    Thank you to all of those who have bravely served our country. As a small token of our appreciation and gratitude, we will be offering free membership for all Veterans for the remainder of the month for November 2015. Please contact us for more details. 


  • 15.11.09

    A) 2 Rounds:

    Inch Worm x 30'

    Hanging Scap. Depression x 15


    B) 15:00 Snatch work

    - Build up to heavy x 1


    C) 21-15-9

    KB Swings


PF_Getting Started

Thank you to our awesome community for voting us the best Alternative Fitness Studio in Lake Zurich! We also ranked top 3 in Lake County as well! 

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