NEW Apparel

Sunday, August 20th, 2017

Updates & Upcoming Events

Manage Your Macros Workshop & 6 Week Program beginning August 27th: Details and sign up here.

Kettlebell Kitchen and CFD:  Order food, view the complete menu and nutrition facts here. All ordering instructions can be found here.

    • CFD Lakeview athletes please use code: Defined_LV at checkout.
    • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Part 1 – 10 Round EMOTM (5 rounds of each)
Min 1 – AB Wheels x8 – 12
Min 2 – KB Split Jerk x4 – 6 (each side)

WOD A – 5 Min AMRAP
Chin Ups x5
KB Russian Swing x10

Rest 2 – 3 Min

WOD B – 5 Min AMRAP
KB High Pull x10
Double Unders x20

Rest 2 – 3 Min

Repeat WOD A & B and try to tie your score.

Saturday, August 19th, 2017

Updates & Upcoming Events

Manage Your Macros Workshop & 6 Week Program on August 27th: Details and sign up here.

Weekend Schedule Change: 11am Team WOD @ LV cancelled for the “Free intro Class” . OLY Class has been moved to 12:15pm start time! No changes at Lincoln square.

Kettlebell Kitchen and CFD:  Order food, view the complete menu and nutrition facts here. All ordering instructions can be found here.

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! today from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – CrossFit Intro WOD (still time to sign up)
12:15p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – CrossFit Intro WOD (sign time to sign up)
11a – Olympic Lifting

Team WOD Programming:

Part 1 – No Sleeves Saturday. 10 Curls + 20 Tricep Banded Push Downs (5 – 6 Rounds)

Part 2 – Buddy Row – 12 Rounds (6 each person)

Part 3 – Team WOD – Complete 6 Rounds of the following in teams of 2 (15 min time cap)
12 Right Side DB/KB Push Press
12 Left Side DB/KB Push Press
12 Lunges holding the same PP weight in a goblet position (5 each leg)
12 Wall Balls

Strength Bias Programming:

Part 1 – Speed Bench – 5 reps in 7 seconds
** Speed kills.  Keep that in mind for today.
** 7 – 8 sets today at the same weight.

Part 2 – 4 – 5 sets of Front Squats x4 + Bent Over Row x8
** Build to a good working weight for both movements.

SWOD – 7 Min AMRAP
10 Left Side KB Deadlifts
10 Right Side KB Deadlifts
10 Push Ups

reach for it

Thursday, August 18th, 2017

Updates & Upcoming Events

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


CFD Lakeview Specialty Classes:
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting 

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strength Bias Programming (5:30p at Lincoln Square or on your own at either gym)

Strength Piece (about 20 minutes)

Dumbbell Hang Power Clean + Push Press – 5 sets 0f 5
Snatch Grip DL – 5 sets of 5
Bent Over Row – 5 sets of 5 reps

Ab/Core, Hip Accessory (10 minutes) :30 on/:30 off – 5 rounds alternating movements
Plank up Downs
Barbell Glute Bridge

WOD – 4 rounds for time
40 Double Under or 80 singles
20 Wall Ball
10 Pull Ups (make as many as possible strict)
100′ Farmer Carry (heavy & fast)

Strong website links for your enjoyment.  Click below.

KB Kitchen coming to CFD this week! Stay tuned for more. 

Don’t be rationale. 

Yep, I need one of these.

Kettlebell Kitchen

Oly Concepts – Oct 7th