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: Strength Training

  • 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

     

     


  • 16.01.05

    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


  • 16.01.04

    A) 2 Rounds:

    PVC Dislocates x 10

    PVC Back Squat x 10

    PVC Sotts Press x 10

    Banded Lateral Walk x 10 / direction

     

    B) 10:00 EMOM

    Back Squat (1,1,X,1) x 5,4,3,2,1 (evens)

    Eccentric Pull-up (1,3,X,1) x 1,2,3,4,5 (odds)

     

    C) 9:00 AMRAP:

    Kettlebell Swing x 12

    Alternating Renegade Row x 12

     

     

  • 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

     


  • 15.12.02

    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.

     

    15.11.25

    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:

    'Fran'

    21-15-9

    Thrusters

    Pull-ups

     

     

  • 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

     

     

     

     


  • HAPPY VETERAN'S DAY!

     

    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. 

     

  • 15.07.25

    A) 2 Rounds:

    Downward Dog x 5 w/3 sec per position

    Side-to-Side Plank x 10 w/3 sec hold

     

    B) 10:00 Handstand Progression Practice 

     

    C) 20:00 AMRAP

    Pull-ups x 10

    Burpees x 20

    Sit-ups x 30

    Lunges x 40

    Jumping Jacks x 50

    Front Plank x 60 sec


  • 15.07.23

    A) 2 rounds:

    Contralateral Bird Dogs x 5/side 2/3 second hold

    Dead Hang x 10 seconds

     

    B) 5 Rounds:

    Deadlifts x 3

    -Rest 45 seconds

    Pullups x 5

    -Rest 45 seconds

     

    C) 12:00 AMRAP

    20 Alternating DB Snatches

    10 MB Slams

    5 Burpees


  • 15.07.21

    A) 2 Rounds:

    Deadbugs x 10 w/3 sec hold

    Side-to-side planks x 10 w/3 sec hold

     

    B) 3 Rounds:

    Battle Ropes x 10 sec AMRAP

    - Rest 60 seconds

    SL Lateral Hop x 10 sec AMRAP

    - Rest 60 seconds

     

    C) 4 Rounds:

    KB Swings x 25

    Bear Crawls x 50'


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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