Thursday, December 14th, 2017

Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, This Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!


CFD Lakeview Specialty Classes:
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
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 through 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.

 

 


 

Sunday, December 10th, 2017

Announcements & Upcoming Events

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p to 6p – CFD Coaches Education Session (private group)

Lincoln Square Training:
9a to 11:00a – Open Gym
9:30a – Hero WOD

KB Programming: The Sunday Lineup

A) Strength Work – 4 Rounds
Bulgarian Split Squat – 5 each leg
Deathmatch – 20 Steps
Slam Ball Twists (demo) – 5 each side

B) Conditioning. 6 – 2 – 6
6 Min AMRAP
2 Min Rest
6 Min AMARP
Pull-Ups x5
Double KB Goblet Squats x10
Double Unders x20
Row Sprint (150 / 200)
** Continue on where you left off after the rest.

C) Gut Check – 3 Rounds 20 Flutter Kicks (L + R = 1) + V-Up x5 + Superman Extension x5

Mama T. . . all smiles, all the time.

Saturday, December 9th, 2017

Announcements & Upcoming Events

Skills training with Coach Alberto: today starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like double-unders, rowing technique, handstands, and muscle-ups! No sign up required, just show up and be ready to learn.

Boozy Bingo Charity for Puerto Rico – tonight!! Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here. You can sign up when you get here too. Everyone is welcome. No On-Ramp experience necessary to play Bingo.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Olympic Lifting
12:30p – Skills Training w/ Coach Alberto (see above)

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

Team WOD Programming:  

Teams of 2 (split work up any way you like)

4 Min Max Work (Sandbar Bearhug Farmer Carry)
** Rotate with your teammate every 20 – 30 seconds.
** Speed is necessary.

8 Min AMRAP of:
8 Sandbag Step Ups
10 DB/KB Push Press (weight in each hand)
12 Bodyweight Jumping Air Squats

2 Min Rest & Equipment Switch

4 Min Max Work (Slam Balls)
** Rotate with your teammate every 20 – 30 seconds.
** Speed is necessary.

8 Min AMRAP of:
8 Push Ups
10 DB/KB Deadlifts (weight in each hand)
12 Weighted Ab Mats (hold some weight on your chest)

Strength Bias Programming:

Part 1 – Front Squat
2 sets of 8 @ 60%
1 set of 4 @ 70%, 75 & 80%

Part 2 – Strict Press x8 – 10 & Power Jumps x4 for 5 Rounds.

Part 3 – 3 Stations / 9 Rounds Conditioning (20 seconds on / 20 seconds off)
Station 1 – Sprints
Station 2 – DB Hang Power Cleans
Station 3 – Rest

Coach K & Stetson

Thursday, December 7th, 2017

Announcements & Upcoming Events

Movement Clinic w/ Coach Alberto – Saturday, December 9th from 12:30p to 2:30p.  We will spend about 30 min on each of the following movements. Double Unders, Hand-Stands, Muscle Ups & Rowing. No sign up needed, just come on in. Bring a friend if you have one.

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and detail here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

CFD Open House Workout – Saturday, January 20th at 11a. Open to everyone new to CrossFit or new to CrossFit Defined. Tell a friend, bring a friend, come support someone new! Classes offered at both gyms (Lakeview & Lincoln Square). Details & registration here.

Lakeview: Starting January 7th
Lincoln Square: Starting January 8th


CFD Lakeview Specialty Classes:
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
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 through 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.


 

Boozy Bingo

Sunday, December 3rd, 2017

Announcements & Upcoming Events

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 register.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


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

Lincoln Square Training:
9a to 11:00a – Open Gym
9:30a – Hero WOD
11a – Intro WOD

KB Programming:

KB Programming: The Sunday Grind

5 Rounds of:
Split Stance Strict Press x10 (5 each side)
Ring Dips, Ring Holds or Triceps x10
Good Morning x10

Row & Carry Relay (teams of 2):
Athelte 1 – 10 Calorie Row
Athelte 2 – Farmer Carry AMRAP
Round 1 – Rotate every 10 Cals for 6 min holding the KBs in a front-rack position.
** Rest as need, change weights and rotate to round 2.
Round 2 – Rotate every 10 Cals for 6 min holding the KBs in a suit-case position.

8 Rounds of:
KB Thruster Tabata (20 Sec on / 20 Sec off)
* Each round alternate sides (4 rounds each side)