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'LJ Marak HERO WOD'

This post is a long time coming so I apologize for the delay!  On Friday, November 18th we hosted Friday Night Lights & did a WOD in honor of 'LJ Marak' a local HERO.  We chose LJ as his wife Kim is a CrossFit & SweatFit Athlete at Prevail and they have 3 young sweet boys plus LJ was a HERO to anyone that met him!  100% of the funds raised went right back to Kim & the boys and are going to be used on a few things.   One of the things LJ & Kim discussed before he passed was making sure that they continued spending as much time together as possible & doing the things they had on their wish list such as traveling to Arizona, doing activities together, & keeping the boys active.  Our goal at our event was to give them a basket full of gift cards to be used for activities together and then give a monetary donation to be used for some winter sports for the boys & a trip for the four of them to Arizona!  We are happy to report that we raised over $2,000 and the basket was overflowing with gift cards!

You can head over to our main CrossFit Prevail FB page's photo albums to see all the pictures from the event.  Kim also had a message she wanted to share with everyone.  Under Kim's post you will find more info about LJ and also a Thank You to all that donated the gift cards for their basket.  Thanks to everyone that attended this event & helped make it so successful! :-)


To the Prevail Family:
We are well into this holiday season and I can't help think how different things are from last year. I also can't stop thinking about how wonderful the Prevail Family is. The support and generosity that we received from the Harvey Family and EVERYONE at the Hero WOD for LJ is by far more than I could have ever expected as a newcomer to the gym and this whole crazy fun CrossFit life. I am so new to it that I am just learning that a named WOD is quite an honor and a Hero WOD, even more so. Well let me tell you, LJ was never one for attention or being called a hero, but he certainly deserves it. And as we are ALL honored to have been a part of his Hero WOD, I know he was looking down on us with pride and feeling honored himself. He still is!🐝

Thank you to all of you for being a part of such a special night for us. It has truly helped make the loss and pain in our lives a little less, especially during this holiday season. We are forever grateful and thankful to be a part of the Prevail family. 

I hope your holiday season is as blessed as you have made ours. 

-Leo, Ben, Sam & Kim Marak

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 LJ's story began in January 2014 when a mass was removed from his heart & lungs.  Originally thought to be benign, the pathology report came back as a rare & aggressive form of soft tissue cancer called Synovial Sarcoma.  After LJ went through radiation & chemotherapy they were hoping for remission.  Unfortunately, the cancer returned & spread to his lungs.  There was no cure for LJ and sadly he passed on August 23, 2016.  LJ as a Huntley Police Sergeant for over 14 years.  

WOD in honor of "LJ"

25:00 - Teams of 2:

-3 Cleans (155/115) (135/95) (115/75) ~ 3 Young Boys

-12 T2B ~ 12 years LJ & Kim were married

-14 Shoulder 2 Overhead (155/115) (135/95) (115/75) ~ 14 years LJ was with Huntley PD

-30 Box Jump Up & Over (24/20) ~ 30 is the age that LJ was when he became a Father.  His proudest accomplishment was being a father & he loved his boys so much!

-37 Sit-ups ~ Sit-ups were something LJ hated to do but he was so happy when he completed the 37 Sit-ups in 1:00 that he needed to for the Huntley PD.

-40 Wall Ball Shots (20/14) ~ LJ was 40 years old when he passed away

-358m Row ~ LJ's badge number was 358


 A Huge Thank you to ALL that Donated either a monetary donation or a gift card!  We wanted to recognize those businesses that donated and those individuals that bought gift cards for Kim & the boys:

Nick's Pizza & Pub (Crystal Lake & Elgin)

Color Me Mine (Crystal Lake)

Lora Myers-Massage Therapist (Johnsburg)

Volo Auto Museum (Volo)

Wayne Jett & Sideline Marketing donated 2 Chicago Blackhawks signed pictures & framed

Kalck's Butcher Shop (Crystal Lake)

Alden Hills Organic Farms (Walworth, WI)

Raymond's Bowling (Johnsburg)

Just 4 Fun Roller Rink (McHenry)

Georgio's Pizza (Crystal Lake)

Camp Duncan donated 3 camp days for the boys (Volo)

Davis family donated Happy Jack's Ice Cream Gift Certificates (McHenry)

Willis family donated Regal Cinemas Gift Certificate

Froustis family donated Portillo's gift certificate

Kelsey Adams donated a Jewel-Osco gift card

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Susan's Baby Shower WOD & Breakfast!

We were able to celebrate a wonderful mom-to-be yesterday at the gym with a killer work out & breakfast celebration!  Susan has been a great example of how you can still work out when pregnant (Even with 2 babies!!) but modify your work outs.  She modified by keeping her heart rate in check, modifying movements that she was not able to do anymore, & did lighter weights & more reps!  She looks amazing too & can still run faster than some of us! ;)  Way to be a Rock Star Mama Susan!!  Your Prevail family is so happy for you & Brett that your dreams have come true & we can't wait to meet our newest Mini Prevail'ers! 

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We started with a fun team warm-up that consisted of two teams racing for farmers carries.  We picked this since Susan will be carrying two baby carriers at a time!  Losing team owed the winning team 10 burpees!  Check out the video on our main CFP FB page & also on our instagram page!

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When I made the work out I thought about all the things Susan likes & also got a list from her of what movements she was still able to do with being pregnant.  I knew right away that I wanted it to be a long WOD since Susan loves longer work outs & also to allow for her to do every single movement without modifying anything.  So, the workout looked like this to accomodate her 9 months of being pregnant x 2 babies = 18 reps.

9 Rounds - Teams of 2:

-18 DB Bent over Rows

-18 DB Strict Press

-18 DB Stiff Legged Deadlift

-18 DB Thrusters

-18 Hang Power Cleans (115/75)

-18 KB Swings (53/35)

-18 Med Ball Cleans 920/14)

-18 Push Press (115/75)

-18 Calories (Rower)

Looking at it this work out may not seem so long but just like in labor there is a point where you call it quits & go to Plan B.  Our Plan B was a cut off time of 60:00 & boy were we all ready for that 60:00!  There was lots of sweat, lots of encouragement, & lots of side comments "Man this is TOUGH! BUT, not as tough as labor!"  "Susan, can your water break so we can stop early?!"  "Susan, are you having any contractions?"  "Labor is going to be a breeze for Susan after completing this work out!"  "Susan is our HERO!"

Susan got to have a team of 3 so she could be with her sisters & they did awesome!  They were the closest team to finishing the work out!

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Love the support & friendly banter that the sisters give each other in the gym!  They truly make everyone smile & bring a contagious enthusiasm into the gym!  

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Hope you enjoyed your gifts from everyone!

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September's SweatFit Schedule

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What is SweatFit?
A quick 45 minute class designed to increase overall cardio capacity & recovery while burning fat.  The movements are less technical than our regular CFP CrossFit classes & will include light weights, body weight movements, & endurance training while truly making you Sweat!  SweatFit classes will always be different & follow various formats so you may see a 25:00-30:00 AMRAP one day, Timed stations another day, tabata work, etc.  With this kind of format you are always able to push yourself to what you are capable of doing & get in the best possible workout for YOU!
 
What can you Expect?
5 minute warm up
5-10 minute movement demo
25-30 minute work out
5 minute cool down
 
What are the benefits of doing SweatFit at CrossFit Prevail?
Your Coach will encourage, push, & motivate you to push yourself & accomplish all kinds of things!  The friendly & positive environment also gives you the motivation to keep going! There are no scores, no 1st or last place so you are working to your own personal fitness goals!  Plus you will be a part of our amazing Prevail Family by having access to our private FB group, attending CFP events & activities, & participating in Nutritional Challenges!
 
What is SweatFit's schedule?
With this program being brand new we are running a trial schedule for July & August that has classes at all different days & times so we can figure out what works best for our SweatFit members!  From the members feedback we already switched up to July a bit & we will August feedback to drive our consistent schedule for September.  For July we offered 20 classes & now for August we are offering 24 class times each month.  To see that schedule please email  
 
What is the price of SweatFit?
We are offering promotional pricing that is as follows:
 
Current/Active CrossFit Prevail Unlimited members: $35/month 
 
Current/Active CrossFit Prevail Punch Card members: $60/month 
 
Non-Active CrossFit Prevail members:  $75/month
 
6 class Punch Card:  $50 (Expires in 45 days)
 
12 Class Punch Card:  $90 (Expires in 90 days)
 
Drop In Rate:  $10/class
 
This sounds awesome & you are ready to get started--Now what?
Email   & let's get you started right away!  If you were not able to attend one of our free trial classes but would like to try one let Kristina know & we will get it scheduled!  However, you will need to have access to our Wodify membershp program & the SweatFit classes to attend on a regular basis.  
 
What is September's SweatFit Schedule?

SweatFit-27 classes offered:

Thursday, 9/1 @6:45-7:30pm

Friday, 9/2 @10:30-11:15am 

Saturday, 9/3 @8:00-8:45am

Sunday, 9/4 @9:00-9:45am

Monday, 9/5-Labor Day @8:30-9:15am

Wednesday, 9/7 @10:30-11:15am

Thursday, 9/8 @6:45-7:30pm

Friday, 9/9 @10:30-11:15am

Saturday, 9/10 @8:00-8:45am

Sunday, 9/11 @9:00-9:45am

Monday, 9/12 @10:30-11:15am

Wednesday, 9/14 @10:30-11:15am

Thursday, 9/15 @6:45-7:30pm

Friday, 9/16 @10:30-11:15am

Saturday, 9/17 @8-8:45am

Monday, 9/19 @10:30-11:15am

Tuesday, 9/20 @6:45-7:30pm

Wednesday, 9/21 @10:30-11:15am

Thursday, 9/22 @6:45-7:30pm

Friday, 9/23 @10:30-11:15am

Saturday, 9/24 @8:00-8:45am

Sunday, 9/25 @9:00-9:45am

Monday, 9/26 @10:30-11:15am

Tuesday, 9/27 @6:45-7:30pm

Wednesday, 9/28 @10:30-11:15am

Thursday, 9/29 @6:45-7:30pm

Friday, 9/30 @10:30-11:15am

Small Changes....

I read an article this morning & it gave me mixed emotions.  

I was sad for society that there are so many overweight, sedentary, heavily medicated individuals that are not working out, taking care of their bodies & not able to realize just how bad it can be in the long term for them not to take care of themselves now.  

Then it made me hopeful that with guidance, support, & knowledge society can change!  I'm not an expert nor do I claim to be but I am more than happy to share what has worked for myself & others I have worked with.  One of the main reasons we (Brandon & I) opened CrossFit Prevail was to change others lives & create this amazing community!  I can say that we work very hard at achieving this on a daily basis & over the past 5 years the success we have seen makes us incredibly happy!  

So I ask you to read the article I read (https://medium.com/@CrossFit/fitness-luck-and-health-85ce496d6bc3#.17088ah4a) & then share it with others (Thru FB, email, text, in conversation, etc) & make the decision to do something to make sure you are not the person with a container of numerous pill bottles for all the yucky diseases out there: Obesity, coronary heart disease, type 2 diabetes, cancer, & the list goes on! 

Commit to a change!  Whatever your change may be, you CAN do it!  Find support from others & stick with it.

Being active can be whatever you want it to be (Working out in a gym setting, your house, with a friend, etc) but make it be something!  Get up & Move!

Take vitamins!  Take the ones you believe in but take some!

Make better food choices on a daily basis.  It doesn't have to be an 'All or Nothing' motto!  Do what works for you!  Start small, make little changes, & those little changes gradually become no big deal & allow for you to make more changes again!

Want some support from two owners that put their heart & soul into helping others?  From an amazing team of Coaches who have a passion for helping you reach all your goals?  From a group of Athletes that will become your second family & be there to help encourage you every step up the way?  If this sounds like something you need right now reach out!  Come try out a CrossFit or SweatFit class and get started on your journey to being healthier, happier, stronger, & more active! Email  to set up a day/time to come visit CrossFit Prevail!  To stay up to date on Prevail news 'like' us on FB, 'follow' us on Instagram, & check out our website www.crossfitprevail.com 

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CrossFit Prevail Announces SweatFit!

Wow!  The response to us releasing our new program CFP SweatFit has been awesome!  Thank you for all the support & feedback we have received! We are listening & each month changing things based on our SweatFit Athletes feedback!  For August we are adding 4 more class times to our original 20 classes offered so for August there are now 24 total classes that you can attend! :-)  

Going forward if you are interested in attending a SweatFit class a SweatFit Athlete or even a drop in visit, you will need to make sure you have access to our SweatFit program thru Wodify & are registering for our SweatFit classes thru there.  To do this, email  

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What is SweatFit?
A quick 45 minute class designed to increase overall cardio capacity & recovery while burning fat.  The movements are less technical than our regular CFP CrossFit classes & will include light weights, body weight movements, & endurance training while truly making you Sweat!  SweatFit classes will always be different & follow various formats so you may see a 30:00 AMRAP one day, Timed stations another day, tabata work, etc.  With this kind of format you are always able to push yourself to what you are capable of doing & get in the best possible workout for YOU!
 
What can you Expect?
5 minute warm up
5-10 minute movement demo
25-30 minute work out
5 minute cool down
 
What are the benefits of doing SweatFit at CrossFit Prevail?
Your Coach will encourage, push, & motivate you to push yourself & accomplish all kinds of things!  The friendly & positive environment also gives you the motivation to keep going! There are no scores, no 1st or last place so you are working to your own personal fitness goals!  Plus you will be a part of our amazing Prevail Family by having access to our private FB group, attending CFP events & activities, & participating in Nutritional Challenges!
 
What is SweatFit's schedule?
With this program being brand new we are running a trial schedule for July & August that has classes at all different days & times so we can figure out what works best for our SweatFit members!  From the members feedback we already switched up to July a bit & we will August feedback to drive our consistent schedule for September.  For July we offered 20 classes & now for August we are offering 24 class times each month.  To see that schedule please email  
 
What is the price of SweatFit?
We are offering promotional pricing for July/August as follows:
 
Current/Active CrossFit Prevail Unlimited members: $35/month 
 
Current/Active CrossFit Prevail Punch Card members: $60/month 
 
Non-Active CrossFit Prevail members:  $75/month
 
6 class Punch Card:  $50 (Expires in 45 days)
 
12 Class Punch Card:  $90 (Expires in 90 days)
 
Drop In Rate:  $10/class
 
This sounds awesome & you are ready to get started--Now what?
Email  & let's get you started right away! We can prorate you if you start in the middle of the month.  If you were not able to attend one of our free trial classes but would like to try one let Kristina know & we will get it scheduled!
 
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Want to hear more from those that did a SweatFit Trial class?
"I have been CrossFitting for about 4 years & decided to give SweatFit a try.  Initially I thought the WOD was not going to be hard enough because it was step-ups instead of box jumps, non-weighted sled pushes....but was I wrong!  SweatFit is a great cardio work out!  Ia m a huge fan of long body weight movements!  Tons of fun & perfect for anyone!  -Kendra
 
"SweatFit is an awesome high intensity work out that's sure to increase your heart rate while strengthening your entire body! The name says it all - if you want to get fit, you've got to sweat!"  -Sara
 
 
"SweatFit felt appropriate for me because of the ongoing tendinitis in my hip.  I loved the pressure free feeling of only competing with myself all the while getting a good challenging & exciting workout."  -Kate
 
"You can go at your own pace & don't have to remember numbers.  With it being intervals of work & rest it feels like it goes by fast & you don't realize how much you are actually working out! Plus you don't realize how long :90 is until you have to burpees for the entire :90! Ha!  -Lexi
 
 
"My socks were soaked & I don't sweat!" -Kristy
 
"Didn't think I could do it....not sure if I wanted to do it....what if I couldn't do it???  I DID IT!!!  It was so worth me pushing myself to do it.  I am so proud of myself & it's just the start!  Love the way the coaches personalized my workout to what I was capable of doing since this was my first time doing a work out in many, many years!  Am I sore?  For sure....but it's a good & proud kind of sore! :)  -Cindi
 
 
"I liked how it was me against myself, pushing myself to my limits as quickly as I could!"  -Susan
 
 
"No mistaking you worked out when you are done! It definitely lived up to its name!  I had to clean up my sweat off the floor & burned 835 calories!  Movements can be done by anyone & it's a fun workout! Planning on incorporating it into my workout rotation for sure!" -Lynn
 
"SweatFit is awesome!  It's a great way to get a quick tough workout!  Just when you can't do another rep, you change to a new movement.  Loved it!"  -Kris
 
 
"The perfect class for me!  Covers essential movements, excellent cardio, definitely NOT boring & I LOVE feeling so comfortable with the workout without the pressure of counting reps/beating times...just plain sweating from a great workout!" -Dory
 
 
"The best part of SweatFit is I don't have to count! Ha! Just Kidding!  The best part is you are able to work out at your own skill level.  I do CrossFit pretty regularly but enjoyed the break to try SweatFit & use some new muscles."   -Katrina
 
"SweatFit really got my blood pumping!  I love the energy that everyone had & the fact that you burn so many calories while not using much weight! I'm excited to have SweatFit at Prevail as it is a class for anybody who is willing to better themselves mentally & physically!"  -Kelsey
 
"Loved SweatFit! It was a great work out!  Great option for those that want a good work out & are not interested in heavy weights! You will burn a ton of calories in a short amount of time while having fun with everyone!"  -Jessica