Why are we the most expensive gym in town??

We get amazing results. Period. If you sign up, do the work, you will get results. We have been changing lives since 2009.

  1. We only want to work with committed people. If you are interested in getting results but not committed you are just wasting your time. We will spend our time getting amazing results for the few that commit 100% and go ALL IN.
  2. We have a professional coaching staff. We use complex movements. We use tools that get the best results and those tools are potent. If you think you can skip the instruction phase and just jump in to training, knowing nothing then you will not be a good fit at our gym. This is your body.  You only get one. Don’t risk breaking it because you don’t want to spend the money to learn how to move correctly.
  3. Time and attention. We are guiding you down a path. If you knew where to go and how to get to your goal, then you could go in your garage and do it yourself. The tools we use are not special. The movements are not a secret. It’s the coaching, the attention, the time we spend with you to make sure you stay on target that makes the investment worth it.

If you are looking to run around and get sweaty, go check out orange theory. You will sweat, you will feel good about yourself. The environment is clean and pretty. You will get some results.

When you want to take it to the next level, come try South Naperville Strength. When you are ready for a complete lifestyle change. When you are ready for results in strength and skill that you never thought possible, come see us.

Coach CK

Find your way back to Fitness

Life is full of ups and downs, different seasons, and progress is never linear. When things get in the way, and you put yourself on the back burner, sometimes it feels like it’s not even worth starting again because you are so far gone. Starting back up is sometimes even more intimidating than starting for the first time. Get a coach, get a plan, and get back in the game. Of course its not going to be easy, but the sooner you start, the sooner you will be able to get your life back.

Check out Brian’s story:

If Brian’s story sounds similar to your own story, click the button below to set up a conversation to see if our Jumpstart Program might be a good fit for you to find your way back to fitness.



New Semi Private Training for Generation X clients at South Naperville Strength starts February 5th

Welcome to South Naperville Strength!

If you were born 1965 and 1979 you are in the right spot! As you age, your fitness needs have evolved and we have designed this program specifically for you. You dont move as well as you used to, but you still want to push yourself, you still want to work hard, and you want results. You know that if you jump into some crazy exercise program, you will end up sidelined before you get started. Here at South Naperville Strength, we have perfected the process to get you started, with a group of people your same age, with your same goals. We will guide you every step of the way.


Its time to focus on you. Let us guide you to the best body you have had since college. We will take you step by step, ensuring your progress and results every step of the way. Move well and hurt less. Have more energy. Feel strong and confident. And of course, Look 20 years younger.


click to schedule an appointment right here:


5 tips to avoid a diet disaster this Christmas

Does the Holiday Season mean we have to go off the rails eating wise?

Year after year, December is a month of festive gorging. We’re not even at the midpoint of the month yet, and people are already feeling the holiday pooch start to form.

While we want everyone to enjoy time with family, eating normal food and even enjoying the delicious Christmas cookies, if you let yourself go completely unchecked, it is going to not only make you feel guilt and shame, but you will have such a big hole to dig out of just to get back to even.

Here is 5 quick tips for not losing all your progress:

  1. 5. Non-negotiable Workouts

Being “too busy this month to workout” is a lame excuse. We all know being busy just means, “I’m choosing not to prioritize this.” Are you too busy to remember to pee when you wake up in the morning? Didn’t think so. Think of your gym routine like you’re morning pee: Non-negotiable. We will be open almost every day, so make it in and get your fitness on with us.

  1. 4. Healthier Treats

You know im not all about those “paleo” desserts, after all they are still desserts. But if you are making the choice to have a cookie, why not have one without all the gluten and dairy ,but still with all the deliciousness. If you have been around CFR for more than a few months, then you have most likely had one of Marisa crossfit cookies, or at least heard of them. They are worthy of the hype and wont leave you nearly as inflamed as their normal counterparts. For the most part, they’re are full of healthy fats. Doesn’t mean you should have 12 of them, but they’re quite rich and will keep you satiated against those other more detrimental cookies in the line-up. Thanks Bonz!



Grain Free Chocolate Chip Cookies (CrossFit Cookies)

3 cups almond flour (I use Trader Joes almond meal…it’s the best) and I use 3 heaping cups.
1/2 c coconut oil
1/2 cup honey
2 large eggs
1 tsp. baking soda
1 tsp. salt
1 tsp vanilla extract
one whole bag of Enjoy Life Semi Sweet Chocolate chips…I very rarely have these, so I always use Nestle Dark Chocolate Chips

Preheat oven to 375. Line a baking sheet with parchment paper (I cook mine on a silicone baking mat)
Combine dry ingredients. In another bowl, beat the eggs, honey, and vanilla extract with a hand mixer.
Pour dry ingredients into wet ingredients and beat with mixer until combined. Add the melted coconut oil and continue to blend until combined. Stir in chocolate chips.
Drop Tablespoon size balls of cookie dough onto prepared baking sheet.
Bake for approx 8-10 minutes (mine are good after 8, but it depends on your oven)
Store in fridge…Enjoy!


  1. 3. Avoid the Christmas Party Sabotage

When you’re surrounded by endless finger foods, it’s hard to know how much you’re consuming. Instead of attacking the never-ending flow of hors d’oeuvres one-by-one all night and eating standing up, grab a plate and fill it with a reasonable amount of food. Like the video I shared on thanksgiving, include some protein on your plate just like you normally would.  It’ll help you monitor how much food you’re actually consuming and might prevent the binge of the century. 

  1. 2. Planned Cheating

It’s OK to cheat over the holidays, but it’s best to come up with a plan. Christmas dinner is likely going to be one night of guilt-free eating and maybe drinking. But not every Christmas event or meal has to be the greatest feast of your life. Knowing you have a cheat meal around the corner the next meal, or the next day, may keep you more in check during your other meals, or snacks, of the day.

  1. 1. Stop with the guilt trips

What we’re asking you to do is hard. Harder for some than others. If you do mess up, let it go! Registered Dietician Jennifer Broxterman of NutritionRx (www.nutritionrx.ca) likens it to brushing your teeth.


“Everyone has forgotten to brush their teeth here or there, but you normally don’t beat yourself up about if. Not brushing your teeth once doesn’t lead to a spiral effect of not brushing your teeth for a week. But that often happens with food. Someone ‘cheats,’ and then this spirals into a week of bad eating,” she said.


So remember, don’t skip your morning pee, and don’t beat yourself up if you forget to brush your teeth this Christmas.


thanks to Emily Beers for the help with the article.

The Power of the Tribe!

There is a reason this life isn’t meant to be lived alone.

Real quick story of why the Crossfit model is so effective. It’s because it’s not just about fitness, its about COMMUNITY. You will go through ups and downs in life. You will go through seasons. When you are down, you bring it to the light by talking about it with others and then when you are ready to make changes, they are there to help you and hold you accountable. Being around others with similar goals is a critical part of continuing to progress in life.

I have recently been going through a season where fitness didn’t fit in my life. Gasp! I know, a gym owner that didn’t make working out his top priority, how can I live with myself! Well a friend of mine recently shared an analogy from Jason Khalipa (CrossFit games veteran and business owner and family man) with me about building a “hedge” of fitness that helped me accept and embrace what I was doing instead of wallowing in guilt and self pity while I choose to make other things a priority for a season of life. See my business is at a critical junction, and my family needs me, and when I devote hours to exercise then that requires that I need more sleep, more recovery, and quite frankly it just didn’t fit. By taking a step back, I worked with a coach (our very own registered dietician Sophia Elie) because yes, even coaches need coaching. We created a plan based on my goal. I wanted to heal my body, and I wanted to be able to run like a superhuman. By focusing on nutrition for performance to heal my body, and getting my priorities straight, I was able to create a plan to get back on track. I sacrificed short term gains in performance, for the long term goal. I was able to weather the storm and come out on the other side stronger. Despite the short term “setback”.

So what does this have to do with the tribe? Fast forward to January and I’ll be throwing my hat in the “semi-pro exerciser” ring again with a couple buddies. We signed up for the Cold Steel Classic in Oswego.  Seems stupid, but by being asked to participate, They pulled me out of my funk, they didn’t let me quit on myself. They gave me a reason, motivation even to get back in the saddle.


When 2 good friends say we want you on our team, it helped me look at myself in a different light. You are not washed up, you are not too far gone, you are still someone we want to role with into battle.

That’s the power of the tribe. It’s why we can’t do life alone. We need others to pull us up when we are down.

Second, it held me accountable. To sign up, means to represent not only my self but my tribe! And I’ve got to have 2 guys backs that put their trust in me. It’s that simple. That’s the power of the tribe. It’s why we can’t do life alone. We need others to pull us up when we are down. So now I  am refocused. Recommitted. With a little purpose again.

Thats it. It seems simple but sometimes something small is all it takes.

It’s a new season.  Let’s go 💪.


Ps. Come cheer us on January. Link here.

PPS. If you need more advanced nutrition coaching because you are stuck, or dealing with conditions outside MY scope, schedule something with Sophia. Thing hormone issues, thyroid, other stuff like that. click here to book with her.

PPS. if you want to join our tribe and start moving toward a better life, click here