Temperature check upon entry
All workouts are socially distant
Stations are sanitized after each use
Our safety steps to help prevent the spread of COVID-19:
Temperature check upon entry
All workouts are socially distant
Stations are sanitized after each use
A CrossFit workout includes combinations of Olympic weightlifting, gymnastics, sprinting, and plyometrics. No two days are ever the same. Routine is the enemy.
The only true way to answer the question “What is CrossFit?” is to try it out.
MONDAY – FRIDAY
6:00AM – 7:00AM CrossFit
9:00AM – 10:00AM CrossFit
11:00AM – 12:00PM CrossFit
3:00PM – 4:00PM CrossFit
4:00PM – 5:00PM CrossFit
5:00PM – 6:00PM CrossFit
MONDAY – THURSDAY
6:00PM – 7:00PM CrossFit
SATURDAY:
9:00AM – 10:00AM CrossFit
MONDAY – FRIDAY
9:00AM – 10:00AM CrossFit Sweat
A cardio and core focused workout that lasts 40 minutes.
No CrossFit experience needed to sign up and attend these classes.
MONDAY & WEDNESDAY:
5:30PM – 6:30PM Olympic Lifting
MONDAY & WEDNESDAY:
5:30PM – 6:30PM Olympic Lifting
SUNDAY:
9:00AM – 11:00AM Strongman
Strongman is a class intended to hit the modalities that are not commonly targeted within a typical CrossFit program.
Expect plenty of odd objects and sprint-type workouts where multiple planes of movement are used.
Strongman is a class intended to hit the modalities that are not commonly targeted within a typical CrossFit program.
Expect plenty of odd objects and sprint-type workouts where multiple planes of movement are used.
SUNDAY:
9:00AM – 11:00AM Strongman
Get your Alpha Dog workouts from anywhere in the world. Can’t join us in our Lombard gym? This is the next best thing. Login and view our daily workouts.
Our online program includes:
CrossFit
Sweat
Olympic Lifting
$20 / month
INCLUDES:
Daily Workouts to fit all levels of fitness and CrossFit experience.
Industry-leading programs from Alpha Dog’s top coaches.
Some equipment required. Get started with dumbbells and a jump rope.
Perfect for parents and professionals that need a great workout in 20-30 minutes each day.
INCLUDES:
Daily Workouts to fit all levels of fitness and CrossFit experience.
Industry-leading programs from Alpha Dog’s top coaches.
Some equipment required. Get started with dumbbells and a jump rope.
Perfect for parents and professionals that need a great workout in 20-30 minutes each day.
Get your Alpha Dog workouts from anywhere in the world. Can’t join us in our Lombard gym? This is the next best thing. Login and view our daily workouts.
Our online program includes:
CrossFit
Sweat
Olympic Lifting
$20 / month
$400/one time
first time CrossFitter
2 months of unlimited CrossFit + (6) 1:1 sessions.
On month 3 member will automatically be enrolled in CrossFit Unlimited membership.
$400/one time
new members only
On month 4 member will automatically be enrolled in CrossFit unlimited membership
Shipped to your address each month
$60/month
This stack will improve endurance, focus and recovery!
(Full Retail $99.97)
PRIORITY (BCAA/Glutamine)
RE-CARB (Complex Carbohydrates)
Collagen Peptide 220gm (Joint Support)
$105/month
This stack adds quality protein and premium greens to maximize recovery!
(Full Retail $189.95)
PRIORITY (BCAA/Glutamine)
RE-CARB (Complex Carbohydrates)
Collagen Peptide 220gm (Joint Support)
ISO-RESPECT Protein 2lb (Quality Protein)
Premium GREEN 60 Caps (Minerals/Detox)
$160/month
This stack maximizes joint support along with natural hormone production!
(Full Retail $284.93)
PRIORITY (BCAA/Glutamine)
RE-CARB (Complex Carbohydrates)
Collagen Peptide 220gm (Joint Support)
ISO-RESPECT Protein 2lb (Quality Protein)
Premium GREEN 60 Caps (Minerals/Detox)
AGILITY 60 Caps (Cartilage Support)
ELEVATE or E-BLOCK 60 Caps
$195/month
The ultimate endurance, focus, and recovery stack to maximize your performance and physique!
(Full Retail $354.93)
PRIORITY (BCAA/Glutamine)
RE-CARB (Complex Carbohydrates)
Collagen Peptide 440gm (Joint Support)
ISO-RESPECT Protein 4lb (Quality Protein)
Premium GREEN 60 Caps (Minerals/Detox)
AGILITY 60 Caps (Cartilage Support)
ELEVATE or E-BLOCK 60 Caps
(includes the larger sized ISO-Respect 4lb and Collagen 440gm)
MON | TUE | WED | THU | FRI | SAT | SUN | |
6:00 AM | CrossFit Chris Flamion | CrossFit Bradley Hargis | CrossFit Chris Flamion | CrossFit Ryan Seager | CrossFit Chris Flamion | ||
9:00 AM | CrossFit Sarah Conway | CrossFit Sarah Conway | CrossFit Sarah Conway | CrossFit Lou Pacheco | Sunday Strongman Chris Flamion |
||
11:00 AM | CrossFit Sarah Conway | CrossFit Heather Grimmer | CrossFit Sarah Conway | CrossFit Heather Grimmer | CrossFit Sarah Conway | ||
3:00 PM | CrossFit Lou Pacheco | CrossFit Allie Ancona | CrossFit Gytis Savukynas | CrossFit Allie Ancona | CrossFit Bradley Hargis | ||
4:00 PM | CrossFit Lou Pacheco | CrossFit Lou Pacheco | CrossFit Gytis Savukynas | CrossFit Lou Pacheco | CrossFit Lou Pacheco | ||
5:00 PM | CrossFit Lou Pacheco | CrossFit Lou Pacheco | CrossFit Gytis Savukynas | CrossFit Lou Pacheco | CrossFit Lou Pacheco | ||
5:30 PM | Olympic Lifting Bob Bondiman | Olympic Lifting Bob Bondiman | |||||
6:00 PM | CrossFit Lou Pacheco | CrossFit Lou Pacheco | CrossFit Gytis Savukynas | CrossFit Lou Pacheco | |||
Elements Heather Grimmer | Elements Heather Grimmer | Elements Heather Grimmer |
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
6:00 am |
CrossFit
- Chris Flamion |
CrossFit
- Bradley Hargis |
CrossFit
- Chris Flamion |
CrossFit
- Ryan Seager |
CrossFit
- Chris Flamion |
||
6:30 am | |||||||
9:00 am |
CrossFit
- Sarah Conway |
CrossFit
- Sarah Conway |
CrossFit
- Sarah Conway |
CrossFit
- Lou Pacheco |
Sunday Strongman
- Chris Flamion |
||
9:30 am | |||||||
10:00 am | |||||||
10:30 am | |||||||
11:00 am |
CrossFit
- Sarah Conway |
CrossFit
- Heather Grimmer |
CrossFit
- Sarah Conway |
CrossFit
- Heather Grimmer |
CrossFit
- Sarah Conway |
||
11:30 am | |||||||
3:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Allie Ancona |
CrossFit
- Gytis Savukynas |
CrossFit
- Allie Ancona |
CrossFit
- Bradley Hargis |
||
3:30 pm | |||||||
4:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
||
4:30 pm | |||||||
5:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
||
5:30 pm |
Olympic Lifting
- Bob Bondiman |
Olympic Lifting
- Bob Bondiman |
|||||
6:00 pm |
CrossFit
- Lou Pacheco
Elements
- Heather Grimmer |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas
Elements
- Heather Grimmer |
CrossFit
- Lou Pacheco |
Elements
- Heather Grimmer |
||
6:30 pm | |||||||
7:00 pm | |||||||
7:30 pm | |||||||
8:00 pm | |||||||
8:30 pm | |||||||
9:00 pm | |||||||
9:30 pm | |||||||
10:00 pm | |||||||
10:30 pm | |||||||
11:00 pm | |||||||
11:30 pm |
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
6:00 am |
CrossFit
- Chris Flamion |
CrossFit
- Bradley Hargis |
CrossFit
- Chris Flamion |
CrossFit
- Ryan Seager |
CrossFit
- Chris Flamion |
||
6:30 am | |||||||
9:00 am |
CrossFit
- Sarah Conway |
CrossFit
- Sarah Conway |
CrossFit
- Sarah Conway |
CrossFit
- Lou Pacheco |
|||
9:30 am | |||||||
11:00 am |
CrossFit
- Sarah Conway |
CrossFit
- Heather Grimmer |
CrossFit
- Sarah Conway |
CrossFit
- Heather Grimmer |
CrossFit
- Sarah Conway |
||
11:30 am | |||||||
3:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Allie Ancona |
CrossFit
- Gytis Savukynas |
CrossFit
- Allie Ancona |
CrossFit
- Bradley Hargis |
||
3:30 pm | |||||||
4:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
||
4:30 pm | |||||||
5:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
||
5:30 pm | |||||||
6:00 pm |
CrossFit
- Lou Pacheco |
CrossFit
- Lou Pacheco |
CrossFit
- Gytis Savukynas |
CrossFit
- Lou Pacheco |
|||
6:30 pm | |||||||
7:00 pm | |||||||
7:30 pm | |||||||
8:00 pm | |||||||
8:30 pm | |||||||
9:00 pm | |||||||
9:30 pm | |||||||
10:00 pm | |||||||
10:30 pm | |||||||
11:00 pm | |||||||
11:30 pm |
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
5:30 pm |
Olympic Lifting
- Bob Bondiman |
Olympic Lifting
- Bob Bondiman |
|||||
6:00 pm |
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
6:00 pm |
Elements
- Heather Grimmer |
Elements
- Heather Grimmer |
Elements
- Heather Grimmer |
||||
6:30 pm |
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
9:00 am |
Sunday Strongman
- Chris Flamion |
||||||
9:30 am | |||||||
10:00 am | |||||||
10:30 am |
-
Chris Flamion
-
Sarah Conway
-
Sarah Conway
-
Lou Pacheco
-
Lou Pacheco
-
Lou Pacheco
-
Bob Bondiman
-
Lou Pacheco
-
Heather Grimmer
-
Bradley Hargis
-
Heather Grimmer
-
Allie Ancona
-
Lou Pacheco
-
Lou Pacheco
-
Lou Pacheco
-
Chris Flamion
-
Sarah Conway
-
Sarah Conway
-
Gytis Savukynas
-
Gytis Savukynas
-
Gytis Savukynas
-
Bob Bondiman
-
Gytis Savukynas
-
Heather Grimmer
-
Ryan Seager
-
Heather Grimmer
-
Allie Ancona
-
Lou Pacheco
-
Lou Pacheco
-
Lou Pacheco
-
Chris Flamion
-
Sarah Conway
-
Sarah Conway
-
Bradley Hargis
-
Lou Pacheco
-
Lou Pacheco
-
Heather Grimmer
-
Lou Pacheco
-
Chris Flamion
As a grade-schooler, I was impressed by the muscular physiques in the old Hercules movies and got my first weight set as a seventh grader.
What started as a way to fill my competitive void soon became an obsession, I was hooked. CrossFit’s definition of fitness made sense to me, fitness is not just the absence of illness.
For as long as I can remember, sports have been a huge part of my life. I have to thank my parents for basically forcing me into gymnastics, football, baseball, volleyball, track and field, and golf.
As a grade-schooler, I was impressed by the muscular physiques in the old Hercules movies and got my first weight set as a seventh grader.
What started as a way to fill my competitive void soon became an obsession, I was hooked. CrossFit’s definition of fitness made sense to me, fitness is not just the absence of illness.
CrossFit Alpha Dog
1300 S Main St, Unit T
Lombard, IL 60148
(630) 330-6591
mike@crossfitalphadog.com
(847)525-5074
lou@crossfitalphadog.com
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