WORKOUT OF THE DAY

  • 1.21.20 – Tuesday

    101 Metcon: 40EMOM Station 1: 8 Burpee Box Jump Over (24/20) Station 2: :40 Bike Station 3: :20 Sprint Row Station 4: 20 Unbroken Wall Balls (20/14) Station 5: :40 Sit-ups CROSSFIT Metcon: 40EMOM Stat ...

  • 1.20.20 – Monday

    101 STRENGTH Back Squat % of 3RM 5@65% 5@75% Max reps @85% **People generally get 10-15 reps on their max reps** METCON: (14:00) 4 Rounds 10 Power Cleans (155/105) 10 Toes to Bar CROSSFIT STRENGTH Bac ...

  • 1.18.20 – Saturday

    CROSSFIT/ALL LEVELS – 9am 25 AMRAP 20/16 Cal Row or Bike 20 Burpees 20 Box Jumps (24/20) 20 Sit-ups 20 Russian KBS **if too many people then start some on box jumps CROSSFIT/ 10am Partner WOD St ...

  • 1.17.20 – Friday

    CROSSFIT STRENGTH Every :90 for 8 Sets Power Snatch + Hang Squat Snatch (building) METCON “Open 11.1” 10AMRAP 30 DU’s 15 Power Snatch (75/55) ENDURANCE 20 Rounds :30 Row/:30 Rest ...

  • 1.16.20 – Thursday

    CROSSFIT Rest/Open Gym SKILLS CLASS SKILL Rowing Technique METCON 4 Rounds 500m Row 30 Sit Ups 20 OH Plate Lunges (45/25) 10 Burpees ...

  • 1.15.20 – Wednesday

    101 STRENGTH: PushPress Technique then.. Push Press 5×5 (70%) + 1-Arm DB Row 4×10 METCON: 15AMRAP 20 Box Jumps (24/20) 20 DB Step Ups (50/35)(24/20) 20 TTB CROSSFIT STRENGTH: Push Press 5 ...

MEET OUR TEAM

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  • Stephen Hoesley

    Stephen Hoesley joined CrossFit 312 while studying to become a chiropractic physician. Impressed by the scientific and physiological methodology behind CrossFit, he quickly became hooked. To him, Cros ...

  • Matthew Szenda

    Matthew Szenda has been around his own strength and conditioning coaches throughout his hockey career, which sparked his interest to get into the profession. As an athlete he experienced the importanc ...

  • Kat Au

    Kat never considered herself athletic. She ice skated and swam for a few years growing up. After college, She got tired of the usual gym routine and started going to CrossFit classes with her sister. ...

  • Jessica Denst

    In October of 2011, Jessica Denst walked in the door of CrossFit 312 after hearing how great Crossfit was. She never really enjoyed exercise but thought Crossfit would be a fun way to get a good worko ...

  • Ignacio Granja

    In November of 2010, Ignacio began participating in Crossfit classes with his local rugby club as a way to supplement his run of the mill training regimen. His first class consisting of a modest rowin ...

  • John Ryle

    In November of 2010, John Ryle’s cousin and friends persuaded him to get his “lazy ass” off the couch and attend a real workout. After an hour of punishment and crawling out the door, he comes b ...

  • Jenny Spencer

    In college, Jenny was one of those people who you would find at the gym for two hours doing cardio and lifting (mostly machines). She developed a love for group fitness classes as well as a passion to ...

  • December 2019 – Rich Butler

    Name:  Rich Butler Nickname: Champagne Rich Age: 60+ In general, what is your background? I am currently employed with the City of Chicago’s Department of Aviation as the First Deputy / Chief Admin ...

  • September 2019 – Aaron Bullock

    Name:  Aaron Bullock Nickname: Double A Age: 29 In general, what is your background? I grew up in a small Atlanta suburb. Growing up I played Soccer, ran cross country and was on the swim team. Af ...

  • June 2019 – Amanda Schaumann

    Nickname: Moon Age: 31 In general, what is your background? I grew up in Plymouth, MI – just outside of Ann Arbor. I went to Purdue for college and then lived in Pittsburgh before moving to Chic ...

  • May 2019 – Meg Fitzgerald

    Nickname: The Meg Age: 23 In general, what is your background? I was born and raised in Seattle, WA and grew up riding and showing horses competitively around the west coast. I was homeschooled from 4 ...

  • April 2019 – Spencer Jacque

    “Spencer always has a great attitude and is very supportive to other athletes around him during classes” – Coach Kat Nickname: Spence, SJ, Spenny – Please don’t call me Spenny Age: 27 In gen ...

  • March 2019 – Adam Hamilton

    “Adam crushed his strength cycle, Back squat PR up 50#, Bench PR up 55#, Deadlift PR up 60# and he had much more room but we stopped at those PRs.” – Coach Craig Nickname: Rojo Age: ...

  • February 2019 – Christy Culp

    “Christy always comes in with a great attitude and puts in some serious work. She pushes herself and others which makes 312 a better community” – Coach Steve Nickname: Culp, CC, Little C, Ki ...


CLASSES

  • CrossFit

    We believe CrossFit should be fun and challenging which is why our programming is broad, g ...

  • CrossFit Basics: 101

    CrossFit Basics: 101 is a series of introductory courses designed for people who haven’t ...

  • strength class

    Strength

    For beginners and experienced athletes alike, the strength class provides technique driven ...

  • Competitors

    The CrossFit 312 Competitors Class is designed to help athletes take their fitness to the ...

  • Yoga

    CrossFit 312’s knows the importance of balancing Crossfit intensity and strength traini ...

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