CrossFit Freedom
Freedom Monthly                         May 2011 Volume 1, Number 3  Find us on Facebook 
Upcoming Events

The Undisputed King of Performance


It's often said that in sport, "speed" is king. At CrossFit, we consider "power" as the undisputed king of performance. Jumping, throwing, lifting and sprinting are all measures of power. Power is defined as intensity - the time rate of doing work. In simplest terms, 'hard and fast'.


Let's take a closer look at horsepower. I've taken the average height and weight for a male and female and chose some benchmark movements . 


Here's a look inside the numbers:


Individual: 5'5", 130lbs

  • Squats (body-weight)
    • Reps: 50
    • 90 Seconds
    • 100.44 watts
    • 0.14 horsepower
    • 74.08 ft-lbs/sec
  • Deadlift
    • 155lbs
    • Reps: 20
    • 60 Seconds
    • 181.78 watts
    • 0.25 horsepower
    • 134.07 ft-lbs/sec
  • Thruster
    • 65lbs
    • Reps: 20
    • 60 Seconds
    • 166.23 watts
    • 0.23 horsepower
    • 122.6 ft-lbs/sec

Individual: 5'9", 180lbs

  • Squats (body weight)
    • Reps: 50
    • 60 Seconds
    • 218.53 watts
    • 0.3 horsepower
    • 161.18 ft-lbs/sec
  • Deadlift
    • 225lbs
    • Reps: 20
    • 30 Seconds
    • 555.28 watts
    • 0.75 horsepower
    • 409.55 ft-lbs/sec
  • Handstand Push-Up
    • Reps: 30
    • 120 Seconds
    • 51.31 watts
    • 0.07 horsepower
    • 37.84 ft-lbs/sec

Now there are some things to keep in mind with these numbers. Height plays a big role - the taller you are the the greater the power output (assuming the weight and time above remain the same). 


Increases in strength, performance, muscle-mass, and bone density all arise in proportion to the intensity of exercise. Power has been linked to nearly every positive aspect of fitness. 


This is why Power is one of the four defining themes of the CrossFit Program. Together with Functional Movements, Cross-Training and Neuroendocrine Adaptation, CrossFit is a superior core strength and conditioning program.


*Courtesy of CrossFit Inc. and Catalyst Athletics 


Inside this Edition and Coaches Letter


Well guys and girls, it's all come together. One month in, and Freedom is going strong with an amazing founding group of approximately 50 athletes. As a coaching staff, we cannot express our gratitude to you all for sticking out those months spent waiting. It's evident throughout the daily classes that you all are very excited to FINALLY be getting your WOD on! The Freedom community is starting to form a real personality, and we are loving it! As we keep on rolling, take a look at what's inside this edition:


  • Coach Brett and Freedom athlete Angelo Fosco compete at Navy Pier for the 2011 North Central Regionals!
  • Grand Opening celebration-Saturday, June 4th. Mark your calendars!
  • Updates on CrossFit Freedom Football program
  • The newest addition to the team: Coach Scott
  • One month in and in need of some extra help recovering? Check out our massage services!  Click here for more info.


As we get further into our WODs, I want to encourage all of you to take care of yourselves. There is no question that CrossFit is challenging physically, and we don't want to see anyone's bodies failing on them. Get your rest, fuel your body properly, and do your mobility work. DAILY! If any of you have room for improvement in any of these areas (and we all do!), focus in on it and actively work to make yourself better. Remember, inner health, outer vitality! Enjoy this month's issue, see you all soon at the box!




Coach Kirsten


CrossFit Freedom Grand Opening Celebration


The time has come to celebrate folks. This 

Saturday from 12pm to 7pm CrossFit 

Freedom will be throwing down a grand opening to remember. Come for the WOD's, stay for the beer. 


We'll be running 4 group workouts throughout the day. The first workout starts at 12:15, then another at 12:35, 12:55 and the last one will be at 1:15. We'll also run three 1min AMRAP competitions. First place finishers will recieve a CrossFit Freedom gift package consisting of a 30 minute massage and  a CFF T-shirt.


We'll have plenty of meat and beer. Please feel free to bring sides or deserts. Paleo preferred (see the Paleo Table widget on our nutrition page for recipe ideas). We hope to see you all there. Its sure to be one helluva good time.  


2011 CrossFit Games North Central Regionals


This weekend, the North Central Regionals brought out the best of the best. Coach Brett finished in the top 30 and put CrossFit Freedom on the map in the process. We are proud of you big guy.


Thank you to everyone who came out to support CrossFit Freedom this weekend! It meant a lot. 

CrossFit Football Program  


A program designed to stimulate the demands placed on an athlete during competition. Using high intensity functional movements we will forge a stronger, more explosive and more powerful athlete.


CrossFit Freedom will start its 4 week long football program beginning in July. This program will assist in conditioning football athletes as they wind down their off-season and prepare them for the 2011 football season. 


Freedom Is Being Able To WOD (without worrying about who is going to watch your kids)

As parents with young children, we know how difficult it can be to make time to work out, this is why we are very excited to introduce CrossFit Freedom Childcare. Coming in Mid-June, offered Mondays, Wednesdays and Saturdays during the morning WODs. 

Located in the CFF lounge, our experienced, responsible and CPR certified babysitter will watch your kids, while you train. Now you have NO EXCUSES.

Welcome Coach Scott Edson


CrossFit Freedom would like to welcome the newest addition to our team, Coach Scott Edson. Coach Scott brings an extensive amount of experience and talent to the CrossFit Freedom Team.

  • B.A., M.A. Northern Iowa
  • 3 Years Head Strength & Conditioning Coach for Baseball
  • Coached multiple National Level competitors in Olympic Weightlifting
  • 4 Years of competitive weightlifting experience
  • Owned and operated private sports performance training facility

Welcome aboard Coach Scott. We're happy to have you as part of the CrossFit Freedom family. 





CrossFit Freedom will end its grand opening promotion this Saturday. Between now and then take advantage of our deeply discounted prices. All services - Yoga, CrossFit and Therapeutic Massage is being offered at a 20% discount. 


Those who take advantage of this offer prior to the Grand Opening will be "grand fathered" in to our monthly membership prices giving them a great low rate for the life of the membership! 


Buy your CrossFit classes in a 3-month package & save an additional 15%! Commit to a 6-month package & save an additional 20% (20% promotion discount plus 20% package discount = 40% savings!!!) 


To begin the membership enrollment process call us at 847.573.XFIT (5793) or email us at 


Thank you all for your continued support and interest!

Offer Expires: Grand Opening Day - June 4th 2010