Sunday, December 16th, 2018

Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Simulated Long Run Programming –

10 Min AMRAP (as many rounds as possible)

3 rounds of 200m Run + 10 Overhead Squats

-into-

Max Reps Bar Over Bar Burpee

10 Min AMRAP (as many rounds as possible)

Row for 1800/1600

-into-

Max reps devil press

10 Min AMRAP (as many rounds as possible)

3 round of 100 Doubles + 10 Burpee Over Sandbag

-into-

Max Reps Sandbag Over Shoulder

Kettle Bell Programming

10 Min AMRAP (as many rounds as possible)

3 rounds of 200m Run + 10 KB Snatch Lunge/Side

-into-

Max Reps Burpee Over KB

10 Min AMRAP (as many rounds as possible)

Row for 1800/1600

-into-

Max Reps Devil Press

10 Min AMRAP (as many rounds as possible)

3 rounds of 100 Doubles + 10 DBL KB/DB Squats

-into-

Max Reps Slam Balls


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Saturday, December 15th, 2018


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

Strength Cafe Programming

Part 1 – Deadlift – 4 sets of 1
Part 2 – Seated Shoulder Press x10, 8, 6, 4, 2, 4, 6, 8, 10
Part 3 – KB Conditioning Complex x5 min

Team Workout Programming

All workouts will be delivered in person, on a piece of paper. It’s like a grab bag gift thing x100. 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
 
“Get What You Came For” – New article by David Sutor, here.
 


Thursday, December 13th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)
Friday Programming Details – Strength – Hang Power Clean  // Conditioning – Bear Remix + Abs


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

“Get What You Came For” – New article by David Sutor,

Sunday, December 9th, 2018

Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Simulated Long Run Programming –

4 rounds: 2 min on / 2 min off
20/15 cal row
Max Burpee Over Rower

20/15 Assult Bike Cals
Max Box Jump Overs

50 Doubles Unders
Max Devils Press

Kettle Bell Programming

4 rounds : 2min on/2min off
20/15 Assult Bike Cals
Max Kettle Bell Swing

20/15 Assult Bike Cals
Max DB Snatch

50 Double
Max Burpees

Announcements & Upcoming Events

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – article by David Sutor, here.

Saturday, December 8th, 2018

Still time to sign up!

“Lift-Off 2018” – Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 


Saturday Training Schedule
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Weightlifting Lift Off Event (sign up, do it!)

Strength Cafe Programming

Part 1
Strict Press Cluster x5,4,3,2,1
+
Goblet Squat x5

Part 2
Front Squat – 12 sets of 3 (last rep has 2-second pause)

Part 3 – 6 Min Accessory/GPP AMRAP
Arms, Upper Back, Abs

Team Workout Programming

Teams of 2. Split work up as necessary.

Round 1 – 2 Rounds of 1k Row + 40 AB Mats + 20 Push Press

Round 2 – 2 Rounds of 1K Row + 40 Front Squats + 20 Slam Balls


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – article by David Sutor, here.

Thursday, December 6th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)
Friday Programming Details – Strength – Bench Press  // Conditioning – Fran

 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Sunday, December 2nd, 2018

Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Simulated Long Run Programming – to be announced in class.

Kettle Bell Programming

Accessory Work – 1 minute on / 15 seconds off x 2 rounds
R Side Turkish Get Up
L Side Turkish Get Up
Ab Wheels
Side Bends

Conditioning – Part 1 (8 Min – As Many Rounds As Possible)
7 Box Jumps
14 Russian KB Swings

Conditioning – Part 2 (Complete 3 Rounds)
200m Row
21 KB Sumo Deadlift High-Pulls
12 Burpees

Conditioning – Part 3 (For Time)
21 – 15 – 9 of
L Side Thruster
R Side Thruster
Pull-Ups

Announcements & Upcoming Events

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.