Friday, April 28th, 2017


UPDATES & UPCOMING EVENTS

New Cycle starts this week! Week 1/4!

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

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Single Arm KB Conditioning: 2 Rounds; 50 Seconds on/ 10 seconds off: (18 minutes)
Single Leg RDL – Right Side
Single Leg RDL – Left Side
Russian Swing – Right Side
Russian Swing – Left Side
Clean – Right Side
Clean – Left Side
Hang Snatch – Right Side
Hang Snatch – Left Side
Rest 90 seconds
*Barefoot, for added stability!
*Start with a light KB and if you are profficient with all movement techniques, increase weight on 2nd round!

B.
Front Rack 5 Minute Mobility:  3 Part focus;
Banded Tricep stretch X 1 minute each side
Banded Forearm stretch X 30 seconds each side
Mid Back and lats: Foam roll X 2 minutes

C.
“Tabata Something Else”
20 seconds ON/ 10 seconds OFF: 8 Rounds at each station
Pullups, strict or kipping
Pushups
Abmats
Airsquats or alternating pistols
*Recording your totals from each station

D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time
25 X GHD Situps or Medball Vups
1 Minute Sandbag BearHug
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

 

The multi talented Coach Mark leading his "How to Run" Endurance Workshop!  Join us every Thursday on the waterfront for our outdoor Endurance class!

The multi talented Coach Mark leading his “How to Run” Endurance Workshop! Join us every Thursday on the waterfront for our outdoor Endurance class!

Wednesday, April 26th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

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

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Power Clean + Front Squat: (1+1) X 2
-Build to a heavy for the day
-Take 15 minutes

B.
3 Rounds: not for time;
Bulgarian Split Squats X 6 per leg
-using 2 DBs or KBs
Tall Box Jumps X 5 reps
-choose or build up to a challenging height that is under your max!
Rest as needed after each round

C.
For time: (8 minute cap)
21-15-9
Deadlift
-Using 55% of 1rm
Bar over burpees
*Recording weight used and time!

D.
Bonus: “The Grind”, (to be completed after class)

E.M.O.T.M: X 10 Rounds
Row 12/9 calories

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Our most recent graduating onramp at Lincoln Square.  The Squat Squad is coming for you! #fitfam

Our most recent graduating onramp at Lincoln Square. The Squat Squad is coming for you! #fitfam

 

Tuesday, April 25th, 2017


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

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

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

D.
Bonus: “The Grind”, (to be completed after class)

E.M.O.T.M:  X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong

Monday, April 24th, 2017


TODAY’S SPECIALTY CLASSES

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!


UPDATES & UPCOMING EVENTS

New Cycle starts today!

Spotlight Athletes: Sean & Chelsea. Read their story 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Back Squat with pace: (3.1.1.1)
-Find heavy 3 for the day
-Take 8 sets, every 2 minutes, building in weight each round

*Follow each set with: Kneeling Fire Hydrants X 8 reps, alternating sides with 3 second holds at the top of each rep

B.
Every Minute on the Minute: X 18 minutes
40 seconds ON/ 20 seconds OFF
Min 1: Weighted step ups with Double KB
Hold: Front rack or farmer’s carry
Min 2: Handstand Pushups
Scale to Handstand negatives or Wall climbs
Min 3: Double Unders

C.
Bonus: “The Grind”, (to be completed after class)

2-3 Rounds:
SandBag Bear Hug: Accumulate 3 minutes with the heaviest sandbag you can hold.
Rest 2 minutes after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

 

Coach Kevin

Coach Kevin

 

Friday, April 20th, 2017 Last Day of our first testing cycle!


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm.  All friends and family of members are welcome free of charge!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd 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! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

B.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

DSC_5061

 

Wednesday, April 19th, 2017 Testing Week 2/2!


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders, Fix Shoulder Impingement  The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts.


UPDATES & UPCOMING EVENTS

First “Testing Phase” of 2017!  Every 4 months we have a 2-week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

1st Outdoor Running Class of 2017: This Thursday, 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.

Recovery Yoga with Coach Rachel, This Sunday @ CFD LV from Noon-1pm.  All friends and family of members are welcome to attend, free of charge!

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, April 22nd 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! (limited space available in both)

Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
15 Minute Quality Amrap
Hanging “L” sit X 10-30 seconds
-Add band assistance if needed
Bent over Row X 10 reps
Deathmarch with double DB/KB X 20 steps
Plank or Handstand Hold X 1 minute
Rest as needed after each round

B.
Strict or Kipping “Cindy”
20 Minute Amrap
5 X Pullups
10 X Pushups
15 X Airsquats
*Recording total rounds and reps completed in 20 minutes

C.
Bonus: “The Grind”, (to be completed after class)

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Recovering the calfs and lower legs.  Lots of running this week!  Learn how to recover like a pro!

Watch this Video! 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

DSC_2940