Cross Kicks Fitness - McHenry

Strength isn’t built in one workout. It’s built by consistently showing up, even on the days you don’t feel like it.

PROJECT STRONGER is our commitment to creating a better Cross Kicks Fitness experience through enhanced coaching, stronger accountability, a more connected community, and intentional programming. MAX BURN is where it can all begin.

Throughout the 8 weeks of this program, you’ll train alongside your coaches and community with a clear plan designed to help you get stronger, create lasting habits, and stay accountable. At CKF, our programming includes structured strength progression blocks because getting stronger isn’t just one phase it’s the foundation of long-term health and fitness.

Just as important, you’ll learn how to fuel your body for performance. Instead of guessing what to eat or following another restrictive diet, we’ll teach you how nutrition supports your workouts, recovery, energy, and strength so you can build habits that last.

Your MAX BURN experience includes:

• Unlimited training
• Weekly accountability check-ins
• Performance tracking
• Personalized nutrition plan
• InBody scans
• Exclusive private Facebook group for support, education & accountability
• Team workouts

MAX BURN is about building a stronger body, more confidence, and the habits that keep you moving forward long after these eight weeks are over.

We can’t wait to take that journey with you.

Join MAX BURN today.

We are hosting our second ever DEKA Strong event next month on Sunday, August 16th!

We will have solo, teams, and ruck heats available (adults AND kids)!

Whether you’re looking to earn your first mark, or improve your last one, DEKA is the perfect avenue to out your fitness to the test!! There is a low barrier to entry, the event is repeatable and can be tested over and over, and it gives your inner athlete the chance to really shine!

Grab your spot today!!!

https://www.spartan.com/en/race/detail/11116/overview

Happy Birthday America!!!

This weekend we will have modified hours for the 4th of July holiday.

Friday: 7-11AM ONLY
DEKA Camp to follow at 11:15AM

Saturday: Closed

Normal hours resume Monday

Have a great holiday weekend everybody!!!

We have yet another amazing result to share, and this one is special in a different way!

🔥Holly Vess🔥

Holly has been a part of our staff here at CKF McHenry for about 3 years now, and while being staff makes her ineligible for placement/prizes we still wanted to share her awesome transformation because it actually would have placed her in our top 5 finishers!!

Holly really wanted this one. She communicated her goals and how serious about them she was right away, and her actions showed exactly how committed she was to achieving them! Being on the go all of the time can make meal prep significantly more challenging, but Holly never let that deter her from her path this last 7 weeks! She continuously displayed her dedication time and time again, and it PAID OFF!!

Over the course of this program, Holly had a 29% overall SHRED Transformation!

Holly’s stats:

Down ⬇️ 15.5 lbs of Fat 🔥
Up ⬆️ 0.5 lbs of Muscle Mass
Down ⬇️ 6.9% Body Fat
Down ⬇️ 7.5 inches overall

WAY TO GO, HOLLY!

🔥CKF MCHENRY 2026 SHRED 5TH PLACE FINISHER🔥

🔥Alondra Carreno🔥

Alondra has always been one of the hardest workers in the room, and is no stranger to CKF nutrition programs. This one was different for her though! From the very start, she told us that this was going to be her challenge and she was all in. She kept an open line of communication with her coaches and made sure she was doing everything that she needed to in order to hit her goals!

As a mom of 3 young kids there are plenty of excuses that she could make, but that’s not Alondra! She always finds a way, no matter what it takes! Her hustle and drive are second to none. If she sets her mind to it, just wait and watch it happen!

Over the course of this program, Alondra had a 23.1% overall SHRED Transformation!

Alondra’s stats:

Down ⬇️ 7.2 lbs of Fat 🔥
Up ⬆️ 1.3 lbs of Muscle Mass
Down ⬇️ 5.1% Body Fat
Down ⬇️ 7.5 inches overall

Awesome job, Alondra! Nothing can stop you!!

🔥CKF MCHENRY 2026 SHRED 4TH PLACE FINISHER🔥

🔥Alison Fleischauer🔥

Alison knows exactly what it takes to be successful in one of our challenges! Her excuses are non-existent, and she knows how to really lock in! She knows that the secret (that we share with everybody 😜) is to simply follow the plan!! Take a Type A person who loves numbers and throw them in a CKF challenge…you get perfect macros almost every day! Pair that with a top notch work ethic in the gym and the results speak for themselves!

Alison makes every single day count, no matter what obstacles stand in her way. When she has a goal and direction, you better believe that progress is coming!

Over the course of this program, Alison had a 26.36% overall SHRED Transformation!

Alison’s stats:

Down ⬇️ 10.8 lbs of fat 🔥
Down ⬇️ 5.9% Body Fat
Down ⬇️ 10 inches overall

Way to CRUSH IT, Alison! Hard work pays off!!

🥉CKF MCHENRY 2026 SHRED 3RD PLACE FINISHER🥉

🔥Melissa Kempton🔥

Melissa shared from the start that she saw some of the results from our recent 90 Day Challenge and she wanted that for herself! She also shared some similarities with our other top finishers…she was brand new to CKF at the start of our Shred, and the just six months prior to the program beginning she brought a newborn baby into the world!

Melissa was determined to make a change, and came in without much of a fitness background. Partially because of that, she learned that the scale does not tell the entire story! While she was losing body fat, she was also packing on some new muscle mass 💪 ! A total re-composition, and a new routine and knowledge base on fitness and nutrition that will last a lifetime! Melissa stayed patient, trusted the plan, and it paid off in a big way!

Over the course of this program, Melissa had a 27.63% overall SHRED Transformation!

Melissa’s stats:

Down ⬇️ 11.3 lbs of fat 🔥
Up ⬆️ 2.7 lbs of muscle mass
*MOST IN THE PROGRAM 👏
Down ⬇️ 6.5% Body Fat
Down ⬇️ 9.25 inches overall

You’re a rockstar, Melissa! Let’s keep crushing those goals!!

Our top two finishers for this year’s Summer Shred COULD NOT have been ANY closer! The two were separated by a mere TENTH of a percentage point…

🥈CKF MCHENRY 2026 SHRED 2ND PLACE FINISHER🥈

🔥Kailey Rafford🔥

Kailey has had success within challenges at CKF in the past, and this one was no different! That said, accomplishing what she did with an infant AND a toddler at home was no small task!

With each phase change over the course of this Shred, Kailey took them right in stride and kept her nutrition dialed in. She had a goal in mind, and she wasn’t going to let anything stop her from reaching it! Every day seemed to offer unique challenges, but she met every last one and kept forging ahead. These programs are not about absolute perfection, but rather developing the habits and knowledge to carry you through any obstacles in the way of your goals and continuing to progress. Kailey certainly embodied that!

Over the course of this program, Kailey had a 32.25% overall SHRED Transformation!

Kailey’s stats:

Down ⬇️ 13.7 lbs of fat 🔥
Up ⬆️ 1.3 lbs of muscle mass
Down ⬇️ 6.5% Body Fat
Down ⬇️ 6.75 inches overall

Way to crush it, Kailey! You should be proud of what you accomplished!!

Our 2026 Summer Shred has come to a close, and we have some awesome results to share! 7 weeks of hard work, dedication, and a commitment to our goals led to this…

🥇CKF MCHENRY 2026 SHRED 1ST PLACE FINISHER🥇

🔥Katie Berndt🔥

Katie was brand new to CKF at the start of the Summer Shred, and she really dove right in head first! You could tell from the jump that Katie was a hard worker and loved a good challenge.

Katie asked all of the right questions along the way and really dedicated herself to the plan! It took a week or two to find her footing, but once she did she was locked in! She took the notes we gave her and put them to practice, and she made herself a priority over this last 7 weeks!

Over the course of this program, Katie had a 32.34% overall SHRED Transformation!

Katie’s stats:

Down ⬇️ 11.2 lbs of fat 🔥
Up ⬆️ 0.6 lbs of muscle mass
Down ⬇️ 6.3% Body Fat
Down ⬇️ 6.25 inches overall

Awesome job, Katie! You really EARNED these results!

🏴‍☠️ENROLLMENT IS NOW LIVE FOR CKF SUMMER GAMES ’26! 🏴‍☠️

Get ready for the biggest summer challenge of the year!

The CKF Summer Games are back and better than ever, bringing together our entire community for 5 weeks of fitness, teamwork, competition, and fun. Whether you’re looking to push your limits, connect with fellow members, or simply stay motivated all summer long, the Summer Games are for YOU.

🔥 Coed Team Competitions
🔥 Weekly Challenges
🔥 Individual & Team Points
🔥 Prizes & Bragging Rights
🔥 Community Events
🔥 All Fitness Levels Welcome

This isn’t just a challenge—it’s a summer-long experience that will keep you accountable, energized, and having a blast while working toward your goals.

Spots are limited, so don’t wait!

👉 Registration is officially OPEN
👉 Secure your spot today

Who’s ready to represent their team and compete for Summer Games glory? ☠️

https://crosskicksfitness.com/ckfgames/