Pose Running Workshop

Sunday, March 19th, 2017

CrossFit Open 17.4 will be hosted at @ CFD Lincoln Square on Sunday from 12-2pm! Spectators, friends and family are all welcome to come compete or cheer everyone on!

Yoga Reminder:  CFD Lincoln Square will have Yoga today at 10:30a.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next program!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


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

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga
12p to 2p – CrossFit Open 17.4

SLR Programming:  Come see us at 9a for training details.

KB Programming:

A) 15 Minute AMRAP
10 DB Man Makers 45/25 (demo)
10 DB Step-Ups to Box  (L+R = 1)
10 Walking V-Ups (L + R = 1)

B) For time:
18 Min AMRAP
250M Row
KB Clean & Press x5 (R side)
KB Clean & Press x5 (L side)
Box Jump x10 (always step down)
Push Up x10

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Saturday, March 18th, 2017

CrossFit Open 17.3:  We will be hosting the CrossFit Open WOD 17.3 this Sunday from 12p to 2p at CrossFit Defined Lincoln Square.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. 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!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (register here)
12:30p – Olympic Lifting (90 min class)

Lincoln Square Square:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – Intro WOD (register here)

Team WOD Programming:

Strength Work:  Floor Press x14, x12, x10, x8, x6, x4, x4

Team WOD  – Finish the following in 30 min or less.
** Teams of 2, split work up any way you like. 1 Person works at a time.

35 Burpees to a 45# plate
35 Slam Balls
Row 1600m
35 Burpees to a 45# plate
35 Slam Balls

1 Min Plank w/ your teammate.

35 Goblet Squats (55/35)
35 American KB Swings (55/35)
Row 1600m
35 Goblet Squats (55/35)
35 American KB Swings (55/35)

Strength Cafe / Strength Bias Programming:

Part 1 – Seated Shoulder Press
80% – x1, x2, x3, x4, x5
75% – x1, x2, x3, x4, x5, xMax

Part 2 – Front Squat – 4 sets of 4 at 75% to 80%

SWOD – 10 KB Swings + 10 Slam Balls for 4 Rounds.
** Every min on the minute you have 4 burpees.
** 8 Min Sprint Workout

Thursday, March 16th, 2017

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

2017 Onramp Dates: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd

Schedule Reminder:  we will announce the location of the CrossFit Games WOD 17.34 on Thursday night.  Depending on the logistics of the workout we will determine the best location to host it at.


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

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.

Strong website links for your enjoyment.  Click below.

Sleep with your dog.  

Pointless (but enjoyable) elevator prank.

90 Second tutorial on solving a lot of problems the 80/20 way.  

LV Open (1)

 

 

 

 

 

Sunday, March 12th, 2017

CrossFit Open 17.3 will be hosted at @ CFD Lakeview this Sunday from 12-2pm! Spectators, friends and family are all welcome to come cheer everyone on!

NEW CFD Retail Items on sale and ready for pre-order until this Sunday!  Shop here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym
12p to 2p – CrossFit Open 17.3

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Come see us at 9a for training details.

KB Programming:

A) Partner Row / TailPipe
6 Rounds (Row + Hold = 1 round)
Row 250M
Tail Pipe Hold 55/35

Part B) Every 7 Minutes for 3 Rounds
50 Doubles
40 Step ups 24/20
30 Slam Balls
20 Swing Snatches
10 Burpees
*rest remainder of 7 minutes*

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Saturday, March 11th, 2017

NEW CFD Retail Items on sale and ready for pre-order until this Sunday!  Shop here.

CrossFit Open 17.3:  We will be hosting the CrossFit Open WOD 17.3 this Sunday from 12p to 2p at CrossFit Defined Lakeview.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting

Lincoln Square Square:
8a – Team WOD
9a – Strength Bias
10a – Team WOD

Team WOD Programming:

Teams of 2.  Complete the following workout within a 40 min time cap.  1 person works at a time, split the reps up any way you like.

Team WOD #1 – 600m Row + 40 Wall Balls for 3 rounds.

Team WOD #2 – Power Clean & Jerk (115 – 135 / 75 – 105) x20 + Burpees x20 for 3 rounds.

Team WOD #3 – Russian Kettle Bell Swing (70/55) x50 + Slam Balls x50 for 3 rounds.

Strength Cafe / Strength Bias Programming:

Part 1 – 3 Second Paused Back Squat  – 3 sets of 3 at 70 – 75% of your 1RM.

Part 2 – Push Press – 5 sets of 5 at 70 – 75% of your 1RM.

SWOD – 4 Rounds of:
10 Bicep Curls
20 Weighted Walking Lunge Steps
20 Cal Row Sprint