CrossFit Freedom
Freedom Monthly                      Sept/Oct 2011 Volume 1, Number 7  Find us on Facebook 
Upcoming Events...


11/5 - 12/10

CrossFit Freedom Olympic Lifting Program - CrossFit Freedom 


CrossFit Kids Classes Begin!!! - CrossFit Freedom, Libertyville, IL


11/12 - 11/13

CrossFit Football Trainer Course - CrossFit Freedom, Libertyville, IL


World Class Affiliate Fitness


The ever-increasing demand for CrossFit can be seen across the globe, as more and more new Affiliates open their doors and begin offering World Class Fitness within their community.


CrossFit Inc. is not a franchise corporation. Rather, it's an affiliate program. CrossFit Affiliate's take on a great deal of responsibility in owning and operating their affiliate. CrossFit HQ provides some support and resources but ultimately the success (and in some cases failure) rests entirely on the affiliate themselves. 


Regardless of the business venture, it takes a lot of guts to open a new business in this economic climate. But that doesn't seem to be holding back new affiliates from setting up shop. 


This month's "Inside the Numbers" takes a look at CrossFit Affiliates world-wide. 


Global Affiliates (2,884):

  1. USA: 2,176
  2. Foreign: 579
  3. Military: 90
  4. Non-Profit/Club: 39


  1. Afghanistan (1)
  2. Australia & New Zealand (151) 
  3. Canada (183)
  4. Mexico (6)
  5. Central America & Carribean (9)
  6. Europe (117)
  7. India (2)
  8. Japan (6)
  9. Korea (1)
  10. Middle East (4)
  11. Russia (1)
  12. South Africa (7)
  13. South America (21)
  14. Southeast Asia (10)
  15. United Kingdom (58)

Military Affiliates:

  1. Afghanistan (9)
  2. Canada (1)
  3. Central America & Carribean (1)
  4. Europe (6)
  5. Japan (1)
  6. Middle East (7)
  7. South America (1)
  8. South Korea (3)
  9. United Kingdom (1)
  10. USA (60)

For a more in-depth look at CrossFit Affiliates across the globe, check the Affiliate heat-map by clicking here:

Fall Into Fitness - Inside this Edition of Freedom Monthly


With temperatures in the low 30's, there's no doubt about it - Summer is gone and Fall is upon us. It was an exciting first summer here at CrossFit Freedom - one we'll never forget. Every week brought with it new faces and interested visitors. With the airing of the 2011 CrossFit Games on ESPN2, big name endorsements like Reebok and constant media coverage, CrossFit's popularity is growing at an exponential rate and bringing with it increased memberships at Affiliates world-wide. 


Looking back on the past two months, September wrapped up the Summer nicely with what seemed to be an event every weekend & October has been amazing as well! Here's a recap of some of the events that took place:

  • 31 Heroes Team WOD Fundraiser- Thanks to all of you that attended this workout in support of the 31 fallen soldiers. May they rest in peace.  
  • Libertyville Annual 5k Twilight Shuffle- Congratulations to Coach Kirsten, Coach Brett & Coach Scott for placing 1st, 2nd & 3rd (respectively) in their age groups!
  • Fight Gone Bad 6 Annual Fundraiser- Thanks to all of you that attended this workout in support of the CrossFit Foundation and Special Operations Warrior Foundation. Your generous donations are truly appreciated. 
  • CrossFit Kids Affiliation- Congratulations to Coach Kirsten for successfully completing the CrossFit Kids certification! More on the CF Kids program below...
  • Life AsRx U.S. Tour- Thanks to all our judges and volunteers for making the Life AsRx event a huge success! We couldn't have done it without you. Congratulations to Team Freedom for placing 3rd overall in the team competition!

With September behind us & October coming to an end, it's time to look ahead to November. Here's what's inside this edition of Freedom Monthly:

  • CrossFit Kids Classes (see our coupon below!)
  • Olympic Lifting Program
  • Pre-Natal Yoga Classes
  • Monthly Skills Sessions
  • Monthly Nutrition Seminar

Over the past few weeks we've seen some incredible gains in fitness levels among all of you. From increased work capacity to strength gains, from weight loss to AsRx.  The amount of folks that turned out for the Triple Murph is a testament to this. The freak fitness being achieved in this box is nothing short of remarkable.


Keep up the great work everybody and don't forget to take care of your bodies. Stay hydrated, eat well and do your mobility work. Drop-in on a weekly Yoga class and get your flexibility training in.  


And as always, endeavor, strive and make every effort to always break out of your limits. 


Best Wishes,


Justin Lawrence, Dir. of Operations


CrossFit Kids



Since Late 2004 CrossFit Kids has been Forging The Future Of Fitness and is currently in over 400 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. 


CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. 


With a network of over 2000 CrossFit Kids Trainers, CrossFit Kids is being implemented in preschools to high schools with before-and-after school programs and integration into Physical Education curriculum. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scaleable for any participant at any level.


For more information regarding CrossFit Kids class schedule, pricing & programming, please contact Coach Kirsten

Kids classes will begin the second week in November. Click here to view the schedule: And don't forget to check out the coupon at the bottom of our newsletter!

CrossFit Freedom Olympic Lifting Program




Olympic Weightlifting is the only weightlifting sport participated in the Olympic Games and the CrossFit philosophy strongly adheres to the insertion of the Olympic lifts in its daily programming


Pre-Natal Yoga Classes



Prenatal Yoga Classes combine strength training, flexibility and focus, creating a sacred space to bond with your baby. Prenatal yoga is safe for all stages of pregnancy! Asanas or Postures facilitate in opening the pelvis, increasing strength and endurance to physically prepare your body for childbirth. Pranayama or breath work helps calm the mind and spirit. 
When you consistently practice moving your body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain management tool. Come Stretch and Breathe. Do something good for your body and your baby. 

Pre-Natal Yoga classes are held every Saturday at 11:00am. For more information contact Stephanie at


Monthly Skills Sessions 


Ready to fine tune your weaknesses? Beginning this month, CrossFit Freedom will begin offering a monthly Skills Session. Each monthly session will cover techniques and progressions for various skills such as... 

  • Butterfly Kipping Pull-ups
  • Double-Unders
  • Muscle-Up Progressions
  • HSPU & Kipping HSPU

This monthly session is designed to improve overall technique and performance in key CrossFit exercises.  All experience levels are welcome. Whether you're still working on getting your first Kipping Butterfly Pull-up or struggling to get consecutive Muscle-ups, coaches will be available to show you various tips and tricks.


Session cost is $10. Check the white board for dates and times or email for more info.   


CrossFit Freedom Nutrition Seminar


Saturday, November 5th plan on spending 60 to 90 minutes discussing the critical role nutrition plays in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. 


Effective nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70% carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it won't do anything for you except increase your risk of cancer, diabetes, and heart disease or leave you weak and sickly.


Once a month we'll meet to discuss proper nutrition & it's positive effects on your CrossFitting. The seminar will be available to all new members and for those members who may missed previous seminars.  Check the gym white board for times or contact for more information. 


Contact Us





Save 20%!!!
Sign up today for our CrossFit Kids program and save 20% on the life of your CrossFit Kids membership! Beginning January 1st, 2012 CF Kids monthly memberships will cost $125. By signing up between now and then you'll be grandfathered into a low monthly rate of $100!!!
Offer Expires: January 1st, 2012