What is CrossFit Lite?

Simply put, CF Lite is CrossFit, without the barbell or heavy weights! Our 45 minute classes are designed to burn fat, build muscle and increase endurance. Using body weight, balls, boxes, dumbbells, kettle bells, jump ropes, resistance bands, rings, rowers and bikes – each class incorporates a guided warm up, a strength element, and a higher intensity workout. We scale all movements  (meaning, we simplify movements, drop or add weight, or adjust intensity to meet your needs) and change programming daily (meaning, you will not get bored) so that all individuals can participate, work at their own level, set their own goals and work to achieve their best fitness potential! CF Lite is for ALL fitness levels! NO requirements to attend class, NO sign ups, NO waitlist headaches, NO repeating the same workouts over and over – all you have to do is show up, be willing to learn, and we will help you reach your goals!

What our athletes say:

“I love how the programming changes daily so it never feels boring. The hour goes by so fast!

“CF Lite is an incredible workout – nothing like anything I have ever done. I’m definitely getting stronger and have already lost 5 pounds!”

“I was very nervous for my first class and intimidated to walk into a CrossFit gym…everyone here is so friendly and welcoming! It has such a fun, unique vibe too! I love how the garage doors are open in the nice weather and we get outside during our workouts.”

“Don’t let the “Lite” fool you, this class is not easy! The class is designed so that what you put into it, is what you get out of it. If you want an incredible workout, you want to see your body change, you want to learn to love working out – come to CF Lite. It is just the right mix of challenging and fun!”

“Games and relay races…it just makes me feel young again! I (heart) CF Lite!”

“It is the first time in my adult life that I feel like I am part of a team again…like an athlete going to practice instead of a mom going to exercise class! I love it.”

Karen Trayser, Owner/Head Coach

  • CrossFit L-1
  • First Aid/CPR/AED (American Red Cross)

Why do you enjoy coaching CF Lite? 
I love to see my members achieve their goals. I like helping people get fit and feel good about their health.

Outside of CrossFit, what do you do to stay fit?
Yoga, swimming, volleyball and trying to keep up with my 4 kids.

What’s your favorite sport?
Soccer – I played through college and have coached youth teams for many years.

Favorite Quote?
“Most people have no idea how good their body is designed to feel.”

Why should I come to CrossFit Iron Flag and try CF Lite?
I guarantee that you are going to have fun, realize that you were intimidated for no reason, and truly love the people here! It’s a great class and great community!

Private Events

Schedule your next event with CF Lite Athletics! For pricing and more information email:

  • School Fundraisers
  • Playgroup Events
  • Ladies Night Out
  • Neighbor/Couples Night Out


8:45 AM – 9:30 AM CrossFit Iron Flag

10:00 AM – 10:45 AM CrossFit Lemont

7:15 PM – 8:00 PM CrossFit Iron Flag

8:45 AM – 9:30 AM CrossFit Iron Flag

9:15 AM – 10:00 AM CrossFit Lemont

8:45 AM – 9:30 AM CrossFit Iron Flag

8:45 AM – 9:30 AM CrossFit Iron Flag

9:15 AM – 10:00 AM CrossFit Lemont

7:15 PM – 8:00 PM CrossFit Iron Flag

8:45 AM – 9:30 AM CrossFit Iron Flag

10:00 AM – 10:45 AM CrossFit Lemont

8:00 AM – 8:45 AM CrossFit Lemont

9:15AM – 10:00 AM CrossFit Iron Flag

Get Started

Questions? Interested in trying a CF Lite class for FREE? Contact Coach Karen at 708.878.3371 or email for more information.

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