Sunday, May 27th, 2018

Schedule Reminder || We will be closed on Monday. Follow us on Instagram for Open Gym times.

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp: Sunday, June 17th
Lincoln Square: Next Group Onramp: Monday, May 21st (late registration still available)

CrossFit Teens @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Conjugate Defined Session 002 starts June 5th. Sign up and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Monday, May 28th. CFD Shopping Mall here.


Lakeview Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Lincoln Square Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Hero WOD

KB Programming

SLR Endurance Programming.
Come see us for training details.

KB Programming.
Strength Accessory Work – 4 Rounds for quality work of:
30 sec – Ring Hold
6 – Good Mornings
3 – Wall Climbs

Hero WOD Remix of “Ricky”
8 Rounds of:
30 Jump Rope Singles or 15 Double Unders
10 DB/KB Weighted Lunge Steps 55/35
8 Pull Ups
6 DB/KB Push Press 55/35
** Every 3 min stop what you are doing and do a sprint row for 300/200m.

Saturday, May 26th, 2018

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp: Sunday, June 17th
Lincoln Square: Next Group Onramp: Monday, May 21st (late registration still available)

CrossFit Teens @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Conjugate Defined Session 002 starts June 5th. Sign up and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Monday, May 28th. CFD Shopping Mall here.


Lakeview Schedule:
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Olympic Lifting

Lincoln Square Schedule:
8a – Team Style Workout
9a – Strength Cafe
10a – Team Style Workout

Team Programming – Defined Ruck(us)

2 Rounds of the following with a teammate:
400m Run
35 Russian KB Swings
35 KB High Pulls

45 Calorie Row
45 Deadlifts @ 65%

55 Wall Balls
55 Slam Balls

Strength Cafe Programming:

Linda Goes Ham. 10! || Deadlifts, Bench Press & Sandbag Squats then 5 Slam Balls.

Thursday, May 24th, 2018

Announcements & Upcoming Events

Conjugate Defined Strength Training Group. Session 002 starts June 5th. Register here.

New Apparel Design Pre-Order Sale! Order by Monday, May 28th. Click here.

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4-week session, starting Wednesday, May 23rd.  Register Here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!


CFD Lakeview Specialty Classes in addition to standard open gym times for today
5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes in addition to standard open gym times for today
5:30p – Strength Bias
6:00p – Olympic Lifting 

Friday Programming Details: Overhead Squat or Back Squat Strength Work + Pull Ups, Power Clean and Push Press Conditioning

 

 

 

Board Meetings & Hype Sauce

Board Meetings & Hype Sauce

Just the other day, in-class teammates (aka training partners) were encouraging each other to an extraordinary level. I can’t recall the precise movement focus, but the amount of hype around what was going on was undeniably noticeable.

I know: this doesn’t seem like anything particularly significant. Especially since we’ve gotten used to this kind of culture having deliberatley working to develop it over the last eight years. In fact, it’s come to be standard behavior here at CFD. But if we look a bit deeper, what’s actually going on is remarkably kick-ass.

The class was loaded with doctors, researchers, VPs, students, parents, lawyers, scientists, engineers and various tradespeople. During the training session, the project was to build up to a weight that was challenging for the day. As the intensity progressed, so did the spirit of the class. These “professionals” were screaming at one another with the utmost excitement. The collective enjoyment of everyone doing their best was enough to tear the building in half.

I sat there and wondered: When was the last time this happened in their lives? Does a level of hype exist at work, in the boardroom during a quarterly sales meeting or while ordering a cup of coffee? Does it occur during a walk in the morning with the dog, or while getting the car washed; during lunch, maybe? Perhaps, for most of us, the only place this level of unfiltered excitement occurs is here, at Defined.

So, your assignment is this: Arrive each day and let us cheer for you. Allow two, three or four people to support you with reckless, unsolicited enthusiasm. And then return the favor; do the same for someone else. Be a part of something.

Coach David

Movement Culture. More than a gym.

Sunday, May 13th, 2018

Announcements & Upcoming Events

CrossFit Teens starting soon. Registration and details here.

CrossFit Kids starting soon. Registration and details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21stt


Lakeview Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Lincoln Square Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Hero WOD

KB Programming

Part 1 – 8 Minutes // Row + Sandbag Carry or Farmer Carry
5 Calories + 150′ Carry
10 Calories + 150′ Carry
15 Calories + 150′ Carry
Details: Keep working up the ladder while increasing the Row Calories by 5 each round.

Part 2 – 7 Minutes // Cleans, Deadlifts & Jump Ropes
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 10 Jump Rope Singles
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 20 Jump Rope Singles
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 30 Jump Rope Singles
Details: Keep working up the ladder while increasing the Jump Rope by 10 reps each round.

Part 3 – 4 Rounds for time of 15 American Swings & 10 Pull Ups

 

 

Saturday, May 19th, 2018

Announcements & Upcoming Events

CrossFit Teens starting soon. Registration and details here.

CrossFit Kids starting soon. Registration and details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Lakeview Schedule:
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:15p – Olympic Lifting

Lincoln Square Schedule:
8a – Team Style Workout
9a – Strength Cafe
10a – Team Style Workout

Team Programming

Strength Work – Farmer Carry x100′ + Pull Up x10 + Bicep Curls x10

Conditioning – Running Clock Duel Vol. 2

0:00 – 8:00 – Run or Row x800 + 30 Russian KB Swings

8:01 – 16:00 – Conditioning #1. 15 – 12 – 9 – 6 of
Deadlifts & Wall Balls

16:01 – 24:00 – Run or Row x800 + 30 Russian KB Swings

24:01 – 28:00 – Conditioning #2. 15 – 12 – 9 – 6 of
Hang Power Cluster & Slam Balls

28:01 – 32:00 – Teams of 4 Synchronized Goblet Squats for Max Reps

Strength Cafe Programming:

Part 1 – Dimmel Deadlift x15 + Double KB/DB Row x10 for 3 Rounds.

Part 2: Deadift Doubles – 8 sets of 2 building in weight to around 80 – 85%.

Part 3: Landmine Push Press x8 (each side) + DB Hang Power Clean x4 (each side) for 4 or 5 Rounds.

Part 4: Rower Sprints x30 Seconds for X Rounds.

Strong back. Strong life. Or something like that.

 

Thursday, May 17th, 2018

Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4-week session, starting Wednesday, May 23rd.  Register Here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


CFD Lakeview Specialty Classes in addition to standard open gym times for today
5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes in addition to standard open gym times for today
5:30p – Strength Bias
6:00p – Olympic Lifting 

Friday Programming Details:  Floor Press + Plank/Hip extension + Power Snatch/Burpee WOD

Our next kids & teens program starts soon!