Friday, June 22nd, 2017


UPDATES & UPCOMING EVENTS

SATURDAY SCHEDULE CHANGE: Check website for update on beach wod, weather dependent!
-LV: 11AM TEAM WOD is cancelled. OLY class will move from 11-12:30pm.  All other classes stay the same.
-LS: 11AM OLY class cancelled. All other classes stay the same.

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

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

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

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). 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


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70%+ of 1rm
-Pause for 2 seconds in the bottom position of each rep
-Add 10-20lbs from last weeks working weight

-This will be the last and heaviest week on this progression!

B.
3 Working Sets: Every  2 minutes
-Front Squat @ 70%+ X 3 reps with 2 sec. pause

C.
3 Rounds; for time; (14 minute cap)
50 X Air squats
21 X Pullups
10 X Hang Power Cleans

Competition RX: 135/95lbs
-Barbell weight should not be more than 50% of 1rm

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

EMOTM X 10 Rounds
Odd: 15-12 Calorie Row
Even: 12- 15 X Toes to Bar

**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 onramp at Lincoln Square. If you spot a fresh face, partner up and show them how it’s done at CFD. #fitfam #cfdfundamentals

Wednesday, June 21st, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

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

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

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). 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


TODAY’S WOD

A.
3 Rounds: 7 Minutes ON/ 3 Minutes OFF

Round 1:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Box Jumps X 10 reps 20″

Round 2:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Single Arm DB Snatch X 10 reps 55/35lbs, alternating

Round 3:
Run 800 meters
Finish rest of time with Amrap of the following;
Pushups X 10 reps
Ball Slams X 10 reps 40/30lbs

*Option to sub the run for a Row X 1200/900 meters

*Score is total pushups completed over 3 Amraps

B.
Tabata Mashup X 16 Rounds
Russian Plate Twist
&
Hollow Flutter Kicks

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

3 Rounds; not for time
21 X Calorie Bike or Row
21 X Ring Dips
Rest as needed after each set

**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!**

Beach WOD this weekend, Saturday, 930am @ Montrose Beach. Weather dependent!

Tuesday, June 20th, 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: Fix your Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

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


TODAY’S WOD

A.
6 Rounds: Every 3 Minutes
Strict Shoulder Press X 6-8 reps
-building in weight each round to a heavy

Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge

Elevated Renegade Rows X 30 seconds each side

B.
3 Rounds; for time: (12 minute cap)
21/15 X Calorie Row
18 X Wallballs 20/14lbs
15 X Russian KB Swing 55/35lbs
12 X Burpees

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

3 Rounds; each for time:
100 X Double Unders
25 X Kipping HSPUs
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!**

LS athletes Erich and Aimee reppin’ CFD in Ljubljana, Slovenia #hoozah!

Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

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

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


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

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

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
Rest as needed after each set

**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!**

Subtle reppin” #cfdstrong #reppinpins

Friday, June 16th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!

Weekend Schedule Change: 11am Team WOD @ LV will be cancelled this weekend to make room for our “free intro workout”.  Weightlifting Technique class will be moved to 12:30pm-2pm as well!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

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

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, June 17th 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70%+ of 1rm
-Pause for 2 seconds in the bottom position of each rep
-Add 10-20lbs from last weeks working weight

B.
3 Working Sets: Every  2 1/2 minutes
-Front Squat @ 70%+ X 3 reps with 2 sec. pause
Follow with:
Side Plank Twist X 15 reps each side
OR Scale up to:
Hi-Position KB Windmill X 10 each side

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

*Compare scores to last attempt on 4.28.17

D.
Bonus: “The Grind”, (to be completed after class)3 Rounds; not for time

5-7 Rounds:
300 Meter Sprint Row
Rest 1 minute

**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 last graduating onramp at CFD LV. Say hello to our awesome new faces! #hoozah

Wednesday, June 14th, 2017

 


UPCOMING SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on Anterior Chain- Recover your legs from high volume training. Focus on ankles, shins, calves, quads, and hips. Jump higher and run faster!

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Standing Shoulder Press X 6-8 reps
-Take 10 minutes, building to heavy
-Try to meet or beat last week’s heavy set
*Optional Sub station: Bent Over Plate raises: “T” + “Y” X 16 reps, alternating
-using light weight, focus on retracting shoulder blades at the top of each rep

B.
3-5 Rounds; not for time (10 minutes)
Handstand Hold X 40 seconds
-scale up to handstand shoulder taps
-scale down to a Birddog Plank variation
Standing Shoulder Extension X 30 seconds
Bent Over Row with sup. grip X 10 reps
-choose a weight that makes reps 8-10 difficult
Rest as needed after each round

C.
5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Single Arm Snatch 55/35lbs, alternating arms each rep
Overhead Plate Lunge 45/25lbs, alternating legs each rep

Rest 2 minutes

5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Pushpress 75/55lbs
Russian KB Swing 70/55lbs

D.
Bonus: “The Grind”, (to be completed after class)3 Rounds; not for time

Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 reps
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!**

Registration is now open!