CrossFit Freedom
Freedom Monthly                      April/May 2013 Volume 2, Number 3  Find us on Facebook 
Upcoming Events
Inside the Numbers...

This edition's Inside the Numbers takes a look into the history and development of the CrossFit Games-

Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Each year the event is a more comprehensive test of fitness, and the athletes raise the level of competition to unprecedented heights. The average Games athlete in 2012 will be dramatically more capable than the world's best in 2007.

Several unique characteristics define the CrossFit Games. The Games change every year, and the details are not announced until right before each event. Athletes train year-round for a competition that is almost completely a mystery. When they reach the Home Depot Center, they put their training and mental fortitude to the test and take on a rigorous, broad-ranging test of overall physical capacity. After three days, the Fittest on Earth™ will have clearly distinguished themselves.


A Year to Year comparison...



Venue: Aromas Ranch

Athletes: 70

1st Place Prize $: 500 



Venue: Aromas Ranch

Athletes: 300

1st Place Prize $: 1500 + gear



Venue: Aromas Ranch

Athletes: 150  individuals

        100 teams 

1st Place Prize $: 5000 



Venue: Home Depot Center

Athletes: 86 individual

                 68 team

1st Place Prize $: 25,000



Venue: Home Depot Center

Athletes: 102 individual

                  102 team

1st Place Prize $: 250K 



Venue: Home Depot Center

Athletes: 102 individual

                  51 team

1st Place Prize $: 250K 


For more information, visit: 


Inside this Edition of Freedom Monthly




I hope this edition of Freedom Monthly finds you all well. Thanks for taking the time out of your busy day to check in with us and get the scoop on all the latest! There are some fun and exciting events coming up in the next couple months, not to mention the simple fact that its almost SUMMER! I hope you all are as excited about that as me. Personally, I think one of the best feelings is throwing open the big loading dock doors for the first time and letting the sun and breeze flow in. Hey, throw on the Jimmy Buffett, kick off the sneakers, and make some time to do whatever it is you do to relax! Oh yea, come work out, too! 



  • 2013 CrossFit Open  

Is it just me, or does the Open seem like so long ago already?! It's hard to believe those 5 grueling workouts took place just last month! Let's briefly revisit some of the most notable accomplishments by Freedom athletes in the North Central Region...


-Katy Madden - 6th place in Women's Masters 55-59 division

-Thad Smith - 8th out of 275 men for Masters 45-49 division

-Walt Trillhaase - 31st place, Masters 50-54 division

- John Vernasco - 45th place in Masters 50-54 division

-Shannon Duggan - Individual Women's qualifier in 21st place 

-Scott Edson - 59th in Individual Men's category, 11 slots shy of qualifying in an extremely competitive North Central Men's region.

-Sage Lawrence - 1st place among 16 year olds

-Luke Wessel in 17th place and Mike Klein in 25th out of a pool of 215 18-20 yr. olds

-Team Freedom qualified and is sending a team for the 2nd year in a row to the North Central Regionals, arguably the most competitive region in the world, finishing with 4 individuals in the top 115 (or 98th percentile) out of a pool of over 6,000 on the men's side and nearly 4,000 on the women's side. Along with Scott and Shannon's respective 59 and 21 place finishes, Justin and Kirsten both finished in 114th place, placing Justin in the top 1.75% of the region's individual male competitors, and Kirsten in the top 2.8% of the women's field. Team Freedom 2013 Regional competitors include Scott Edson, Justin Lawrence, Brett Hall, Shannon Duggan, Emily Dumas, Kirsten Hall, and alternates Kirstin Burby and Luke Wessel. 


 Congratulations to everyone that partook in the Open! 

  • CF Gymnastics certified instructors 

Coaches Kirsten Hall and Scott Edson spent the weekend of April 27 and 28 at Crossfit Barrington at the CrossFit Gymnastics Trainer Course. They learned about basic gymnastics movements, and how to observe and break down nuances of these movements to better instruct athletes in such things as proper form execution and how to train static or dynamic plane skills. Be on the lookout for a gymnastics program in the near future! 


  • CF Endurance certified instructors
On May 4th and 5th, Coaches Brett Hall and Justin Lawrence completed a CrossFit Endurance course hosted by CFF. Although already a CrossFit Endurance certified coach and a CrossFit Endurance certified affiliate, Coach Brett and Justin participated in the most recent CFE cert, and will bring additional skills, drills, coaching cues and methods to this years program.  Freedom's endurance program, which has forged  drastic measurable improvements in every single athlete that has participated in the program over the previous 2 years, will be kicking off the third year of the Freedom Endurance program in May.  
Upcoming Summer fun: May and June  
  •  Schedule changes
  •  CrossFit Kids Summer Camp 
  • Welcome aboard: new staff members
  • 2 Year Anniversary Celebration 
  • CFF Olympic Lifting course
  • CFF Endurance program 
  • North Central Regionals at Navy Pier 



Schedule Changes!          


Crossfit Freedom will be adding several classes to our weekly schedule. We will now hold class every weekday at noon, and every weekday except Wednesday at 9:30a.m. The Tuesday/Thursday 10:15 a.m. classes will be phased out beginning next Tuesday, May 7. Additionally, Monday night classes will return to 5 p.m. and 6 p.m. (Wednesday is still the same 5, 5:45, and 6:30 p.m. schedule). 


Yoga will take place every Thursday at 7a.m., 10:30a.m., and 7p.m. Get your active recovery in - our entire coaching staff has been attending class, and has noticed considerable improvements in range of motion. Remember, flexibility is one of the 10 General Physical Skills! 


Click here to view full schedule 

 CrossFit Kids 2013 Summer Camp 

Crossfit Freedom will be running summer camp from July 29- August 2 this year. This camp saw great success last year, and we are excited about its return! Your child does not currently need to be enrolled in our CFK program to participate in camp. Register your kids here!
 Welcome New Coaches!

With the addition of new classes and recent growth at CFF, we are excited to announce the addition of several new coaches. Though not new faces by any means, we would like to welcome Shannon Duggan aboard as a coach, as well as Lucien Wessel and Michael Klein as interns. 

Shannon is a very qualified and excellent coach whom we are excited to welcome to our staff.  Shannon has been with us two years and has spent countless hours training, learning, and relentlessly pursuing perfection in her own performance as well as her ability to coach and teach athletes.  We are very excited and proud to welcome Shannon to our staff. 
We also welcome Luke and Mike as interns who have both spent the last year training with and assisting our coaches.  Both of these young men have become CrossFit level 1 certified and have committed themselves every day to learning how to evaluate movement and coach athletes.  We welcome Luke and Mike as they will continue to shadow and help our coaches in classes, assist with our kids program, and help coach the numerous groups of young athletes training to realize their potential at CrossFit Freedom.
2 Year Anniversary Celebration/Kickoff to Summer! 
In May of 2011, Crossfit Freedom officially opened the doors to individuals seeking a healthy, fit lifestyle. Two years later, here we are. We've created an amazing community, thanks to you all, who decided that average would no longer suffice. Thank you for your commitment to this gym and way of life. Please join us on Saturday, June 8 for our 2-year Anniversary Celebration. We can't think of a better way to kick off the summer right! Stay tuned for details. 
Olympic Lifting is Back!

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.


Spend 6 full weeks with the CrossFit Freedom team learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and proper execution and form is a powerful advantage.

The course will begin Saturday, May 11th at 10:30 a.m. and will run through June 29th. Please note - there will be no class on June 1st or 15th.  For more information on how to get started please contact Coach Scott Edson at or click here to register.
CrossFit Endurance Program
With the success of last years' endurance program, we are pleased to offer two endurance programs prior to the Twilight Shuffle 5K on September 1st. Coach Brett Hall will run session A Tuesday, Thursday, and Sunday from May 21 through June 27. Session B will run from July 16 through August 29. 

North Central 2013 CrossFit Regionals May 31-June 2
The fittest men, women, and teams from each of the 17 regions around the 
world will move on to the next phase of competition - Regionals. This year, the North Central Region is especially competitive in both team and individual. 

North Central a

thletes and spectators will gather to see CrossFit competition in a more traditional format, where under the critical eye of Level 1 judges, and in front of thousands in the stands, the best athletes in the region will prove their fitness. Throughout the course of three days, each Regional will see athletes perform brutal combinations of workouts to test the range and depth of the athletes' physical and mental capacities. Athletes will give it their all, and after the end of the weekend, no more than three men, three women, and three teams will receive invitations to the 2013 Reebok CrossFit Games.
Get your tickets here

Contact Us


CrossFit Freedom

748 E. Park Ave. 

Libertyville, IL 60048

847.573.9348 (XFIT)