CrossFit Freedom
Freedom Monthly                          June/July 2013 Volume 2, Number 4  Find us on Facebook 
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Inside the Numbers...

Pregnancy and CrossFit

In honor of our crossfitting mothers, this month's Inside the Numbers takes a look at the benefits of staying active while bringing a new life into the world. At Freedom, we love hearing the good news that our members are expanding their families, and strive to create a supportive atmosphere within a healthy environment where mothers-to-be  can feel free to pursue and maintain their physical fitness throughout their pregnancy. Since Freedom opened, we have fostered 5  pregnant mommas, and are sure there will be many more to come - with that said, and noting the trend we seem to be on here at CFF, I've included the following facts and resources for your reading enjoyment...



Did you know?

Women who exercise during pregnancy: 


Have reduced weight gain and fat deposition during pregnancy

Have fewer pregnancy discomforts

Report a more rapid physical and emotional recovery from delivery

Tend to have easier, shorter and less complicated labors

Have less need for pain relief during labor

Have more stamina during labor

Increase their aerobic capacity

Decrease their susceptibility to illness 

Increase their energy level

Babies of exercising moms:  


Have significantly lower heart rates than babies of non-exercising moms

Are better able to cope with the stress of birth
Have a greater ability to adapt to life outside the uterus
Are more healthy at birth
Are leaner at birth and tend to stay lean as they grow
Sleep through the night sooner
Are better able to self-calm

Score higher on tests of general intelligence and oral language skills 


Have decreased risks of cardiovascular and metabolic diseases later in life 

~courtesy of


CrossFit and Motherhood resources: 
A great blog by Lindsay Vaught, fellow North Central athlete from CrossFit 515:
Another one from North Central Games athlete, Elisabeth Akinwale on motherhood, life, and crossfit: 
One more coming out of Vancouver:
Informational site with daily WODS and scaling options based on trimester:

Given that CrossFit is relatively new in the timeline of human history in comparison to motherhood and pregnancy, there is not a large quantity of information specifically regarding the two; however, it has long been proven that is it safe and recommended to continue whatever exercise program you have participated in in the past and are comfortable with. 

Inside this Edition of Freedom Monthly




We're in the midst of summer, and gearing up for some serious events and programs at CFF! Summer is a time to prepare for what is becoming our annual fall FitoberFest competition, and we are so excited to see all the athletes come out! If you are thinking about doing your first crossfit competition, there's no better time than at your home gym's event! We encourage anyone who has been considering putting their fitness to the test to sign up and do it, regardless of your experience or fitness level. There will be RX, teams, masters, and scaled divisions! No excuses not to compete!! It's sure to be a fun-filled, exciting weekend! In addition to FitoberFest, below are additional highlights you can be a part of at CFF this summer-

July and August 
  • Nutrition Seminar: August 3rd
  • CrossFit Kids Summer Camp coming up!
  • Libertyville Boys Club summer conditioning program
  • GLSA summer training 
  • CFF Endurance program 
  • CFF Olympic Lifting 
  • Garage Games FitoberFest II
  • VDL Beef program

Thanks for taking the time to catch up on your happenings at the box - we'll see you soon! 


REMINDER: We are offering daycare at every 9:30a.m. class through summer's end.




 CFF Nutrition Seminar
The Paleo Diet - So easy, cavemen actually did it...
Come learn how the way you eat can help you to look, feel, live and perform your best, and reduce your risk for a variety of lifestyle-related diseases and conditions. CFF will be discussing all this and more in our nutrition lecture on Saturday, August 3rd at 11a.m. Come ready to ask your questions! See Brett or Kirsten for details.
 CrossFit Kids 2013 Summer Camp - only 2 weeks away!

Crossfit Freedom will be running our 2nd annual summer camp from July 29- August 2 this year! This camp saw great success last year, and we are excited about its return! Kids ages 5-13 are welcome to join us for skills training, workouts, healthy snack -making, and games. Your child does not currently need to be enrolled in our CFK program or have a crossfit background to participate but must pre-register. Register your kids here!
 Libertyville Boys Club unites with CrossFit Freedom

LBC has partnered with CrossFit Freedom to create an eight week off season conditioning program.  The program is for current 4th - 7th graders. At the end of the eight week training all participants will be partnered in teams of two and they will compete in a CrossFit challenge.

This program will develop speed, power, flexibility, and metabolic conditioning by training athletes in functional movements done at a high intensity to simulate the demands placed on them in competition.  We will focus on the mechanics of foundational strength movements and injury prevention while increasing work capacity, replicating the stresses faced on the field and enabling these individuals to realize their full potential as athletes.  


Training sessions are held Mondays & Wednesdays at 1pm and Saturdays at 11am. The program will begin Wednesday June 5th with the last session taking place Wednesday July 24th. It is not too late to register for the second half of this program! 


Please contact to register!

Greater Libertyville Soccer Association partnership
In an effort to create a more explosive, faster and more powerful athlete, GLSA has teamed up with CrossFit Freedom. CrossFit Freedom  will offer a 6-week, high-intensity, core strength & conditioning program to GLSA's FC 1974 & Premier Teams. Meeting twice a week beginning July 9th, 2013  the CrossFit Freedom coaching staff will introduce GLSA's elite level soccer athletes to its CrossFit Kids Program. Training sessions will last approximately 45 minutes and athletes will have three different class times to choose from. Classes are held Tuesdays & Thursdays from 7:00 to 7:45am and Saturdays from 8:30 to 9:15am. 
It's not too late to sign up for this program! Pricing for the 6-Week program is $150 (7/9 - 8/17). For more information, contact GLSA Executive Director, Michael Zovistoski. Or please visit CrossFit Freedom in person and ask for Director of Operations, Justin Lawrence. Justin can be reached at 847-573-9348 or
CrossFit Endurance Program
Don't miss your last chance this year for CFF Endurance! Train for 5 weeks to improve your run mechanics prior to the Twilight Shuffle 5K on September 1st. Coach Brett Hall will run session B on Tuesday and Thursday nights at 6p.m. from July 30 through August 29. Each and every single one of the 26 CFF athletes that have completed our endurance course have made substantial improvements in their 5k time, their running mechanics, and their efficiency. Do not miss this opportunity to learn the skill of running!

Olympic Lifting is Back!


Spend 5 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, July 27 at 10:30 a.m. and will run through August 24th. For more information on how to get started please contact Coach Scott Edson at or click here to register.
FitoberFest II - It's Back!
CrossFit Freedom's FitoberFest II will be a 2-day competition on September 21st and 22nd at the biggest box in the Midwest! Be ready for anything, as we throw down inside and outside among an Oktoberfest themed celebration of food, drinks, and music!
Fitober Fest will be a true test of strength, endurance, stamina, and all of the general physical skills of true fitness, be prepared for anything! The competitive divisions will include men's and women's individual, both RX and scaled, a team competition consisting of 1 man and 1 woman and a masters division! Over the age of 40 will be considered Masters. Last year, Fitober Fest had over 400 competitors, 72 heats and 40 teams. This competition fills up fast! Don't be left out of the fun - register today!

This event will have a host of great sponsors and prize packages, not to mention cash prizes for winners of all divisions! And just like last year you can expect a box full of super sponsors and plenty of vendors. Come Drink, Come eat, Compete! Be part of what's becoming a classic annual fall event at CrossFit Freedom. 
If you would like to be part of the action but don't want to compete, there are plenty of ways to participate! Volunteers and judges will be handsomely rewarded with t-shirts and a night out - register now! 
VDL Grassfed Beef
"You can know where your grass fed beef comes from and meet the people who raise it." 


CrossFit Freedom is pleased to announce that we have our very own meat man dropping off at the gym every six weeks! Steve Van der Loop will be taking orders for his wide selection of grass-fed, grass-finished beef and pork from Northern Wisconsin. This is a great opportunity to take advantage of and ensure your nutrition stays on point- VDL Grassfed Beef is a great source of sustainable raised, pastured, organic, 100% grass-fed beef, meat at a very reasonable cost. He drops right at CFF, but if you want to get in on the upcoming order, let him know by Thursday, July 18th for a Saturday, July 20th pickup! Don't miss out! For more information, see full website here and like him on facebook!

Contact Us


CrossFit Freedom

748 E. Park Ave. 

Libertyville, IL 60048

847.573.9348 (XFIT)