Saturday, June 24th, 2017

Upcoming Events

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Details here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details here.

CFD’s 7th Annual Murph Day &  Summer BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
9:30a – Beach WOD at Montrose Beach
10a – Team WOD
11:00a – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
9:30a – Beach WOD at Montrose Beach
10a -Team WOD

Team WOD Programming:

A. Accessory Work (about 10 min)
4 Rounds. Strict Press x10 + Seated Band Pulls x20 – 25

B. Conditioning (15 min / 12 rounds of 1:15)
For Time: 150 Wall Balls (20/14)+ EOTM: 6 Deadlifts (225/155)
* Wall Balls – one athlete works at a time. Split the reps up any way you like. Just get it done and do it right. Every 1:15 stop and hit your DL’s (3 each person).  The DL should no be higher than about 55 – 60% of their 1RM.

B. Go Mode (10 Min Cap)
30 – 20 – 10 of Russian KBs & Burpees
* Split reps up any way you like. 35 of each, 25 of each 15 of each and then done. One athlete works at a time.

Strength Bias Programming:

Part 1 – Coan Row x5 + Farmer Carry x200′. 5 – 6 rounds.

Part 2 – Bench Press Tempo. 6 – 7 sets of 3 w/ a 5 second down tempo.

Part 3 – Accessory Work. 5 rounds of each.
A1 – Barbell Complex – 5 curls, 5 bent over row, 5 press, 5 good morning
A2 – ABs – Weighted Sit Up Throws

Thursday, June 22nd, 2017

Updates & Upcoming Events.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details here.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Details here.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


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)
7:00p – Freestyle Open BBQ hosted by Coach Cara! Toss some food on the grill with us tonight. Bring an item to share if you can.

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.

Throw an axe at something. Tonight.

Don’t blame anyone. 

Angry men at the movies. 

 

Hold the standard.

 

Sunday, June 18th, 2017

Current & Upcoming Events

Athletes Yoga – today from 12p to 1p at CFD Lakeview.

Beach WOD + SpikeBall Tourney: Next Saturday, June 24th, 9:30am @ Montrose Beach with SpikeBall Tournament to follow!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p – Athletes Yoga

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

SLR Endurance Programming:  come see us for training details.

KB Programming: 

Part 1 – Strength Work 5 Rounds (12 min)
Turkish Get Up x2 (each side)
Bulgarian Split Squat x8 (each side)
** Add weight when necessary.

WOD – 4 Rounds of:
Double Unders x20 (Singles x35)
Right Side Farmer Carry x100′ (70/55)
Left Side Farmer Carry x100′
KB Swing x15
Rest 60 Sec.

Finishing move.
500m Row for time. Rest 1 min. 100 Russian Twists (1 tap = 1 rep)

how up and give it all. #teamCFD

Saturday, June 17th, 2017

Upcoming Events

Beach WOD + SpikeBall Tourney: Next Saturday, June 24th, 9:30am @ Montrose Beach with SpikeBall Tournament to follow!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

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). There is still time to join us. 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro WOD for all new CFD guests and future members
12:30p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a -Team WOD
11a – Intro WOD for all new CFD guests and future members

Team WOD Programming:

Floor Press – 6 sets of 8
** Use six sets to build to your best set.

Team WOD – Fight Gone Fun x 4 Rounds

Station 1 – Wall Balls
Station 2 – DB Hang Power Clean & Push Press (demo)
Station 3 – Sumo Deadlift High Pull (95/65)
Station 4 – Slam Balls
Station 5 – Row for Cals

Timing – 50 Sec On – 15 Sec off (transition). Go through all the stations with your team and then rest for 2 1/2 minutes. One teammate will start at every station. Rotate through until you have hit all 5 stations. During your rest, count up your total score, sip on some FitAid and try to beat your total rep score every round after that. Good luck.

Strength Bias Programming:

Part 1 – Deadlift Accessory Work
Barbell Hip Thrust 4 sets of 10

Part 2 – Strength Superset – 5 Rounds
Bench Press for max reps @ 65 – 70%
followed immediately by:
A – 8 Goblet Squats with a 3 second down count
B – 8 KB Side Bends (each side)

CardiNO – Teams of 3
200m Sprints x5
* Rounds 1 and 2 are used to warm up and feel the legs. Rounds 3 & 4 are all out. Round 5 is a cool down.
* 1 Teammate runs. 1 teammate is ready to go when his/her teammate come backs. 1 teammate is taking a slightly longer rest.

Coach David, Frank, Duke Cannon, Cora, Maggie and Eleyna will be heading to Roselle for a Strongman Competition. Send them some strong vibes.

Beach WOD #2 – Saturday, June 24th

All CFD athletes and friends.  Everyone is welcome.  You are highly encouraged to bring a non-CFD athlete to join in on the fun. Free for all non members!  Coach Cara, Kevin, Alberto and a bunch of more will be leading the beach group through some team games, sprints, bear crawls and who knows what else.  We will get in the water but we will not be full out swimming.

Thursday, June 15th, 2017

Updates & Upcoming Events.

Outdoor Running Class: today from 7-8pm, Belmont Waterfront location with Coach Allyn!  More details here.  Weather permitting.

Free CrossFit Defined Open House for all new athletes interested in training at our gym. Come in and give this “CrossFit” thing a try.  Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details here.

CFD’s 7th Annual Murph Day & Summer BBQ: 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 Thursday, July 7th
Lincoln Square:
 Starting Monday, June 26th


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.

Share this with a friend who sits (or does not move) too much. 

The greatest basketball game that no-one ever saw. 

Sign up for Murph Day!! July 1st @ CFD LV.

CFD Lakeview 1 Year Ago. Time flies!