Friday, May 25th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting this week meeting on Wednesdays and Fridays! (Session 2/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Single class drop-ins welcome! Enroll here!


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th
Lincoln Square: Next Group Onramp; Monday, May 21st (late registration still available)

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Conjugate Defined Session 002 starts June 5th. Sign up and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Friday, May 25th. CFD Shopping Mall here.


Current Cycle: Week 4/4
Next week will be a deload/transition week. New Cycle starting Monday, June 4th.

A. 
Thoracic Spine Extension Mobility X 5 minutes (weeks 2 and 4)
B.
Overhead Squat or Back Squat with pace: (3.3.1.1)
-Find heavy 3 for the day
-Pick a squat variation you want to work on and stick with it for the 4 week progression!
-Take 8 sets, every 2 minutes, building in weight each round
*Goal is to meet or beat your heavy 3 from each previous week!
C.
E.M.O.T.M X 4 Rounds (12 minutes)
Min 1: Pullups with Kip X 15 reps
-using whatever standard you would for our Murph Event coming up!
-kipping, banded, jumping ring rows, etc…
Min 2: Thrusters X (10, 12, 14, 16) reps
Min 3: Rapid Fire Sprinter Crunches X :30 seconds
Rx Barbell weight: 95/65lbs
*Barbell weight should not exceed 35% of C&J or 45% of Pushpress 1rm

Wednesday, May 23rd, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square with Coach Danny, Wednesday 5-6pm and Fridays 4-5pm (Session 1/8, pre-registraiton required) Contact Noal@crossfitdefined.com for more information.

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 4/4
Week’s Preview-
Friday: T-Spine Extension mobility + BS/OHS

A. 
Floor Press with Pace
-Sets of 5
-Pace: (3.1.x.1) 3 seconds down, 1 second active pause in bottom, explode up, 1 at the top
-Building over 8 Rounds, every 90 seconds
B. 
For time: (18 minute cap)
600 meter run (200 meters X 3)
then…
3 Rounds:
40 X Abmats
30 X Russian KB Swings 70/55lbs
20 X Sumo Deadlift High Pulls 70/55lbs
then…
600 meter run (200 meters X 3)
*Bonus Round: Time permitting; Rest 1 minute post wod; Sprint 400 meters AFAP for a separate timed score!

Mobility class @ Lincoln Square, Wednesday from 6-6:30pm

Tuesday, May 22nd, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 4/4
Week’s Preview-
Wednesday: Floor Press + Run WOD with R. Swings/SDHP
Friday: T-Spine Extension mobility + BS/OHS

A. 
2 Cleans + 1 Jerk (2+1)
-Reset after the first Clean
-Build to a heavy complex X 15 minutes
-Power or Squat clean are both acceptable
B.
Every  2 1/2 minutes X 3 Rounds
Perform the following;
Power Clean + Hang Squat Clean + Front Squat: (1+1+(6-8)
-Using your heavy set from Part A
-Choose a number between 6 and 8 reps and stick with it for the 3 rounds
C.
7 Minute Amrap
Tall Box Jumps X 10 reps 30/24″
Jumping Lunges X 20 reps, alternating
Mountain Climbers X :30 seconds

Monday, May 21st, 2018


Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th (Late registration still available)
Lincoln Square: Next Group Onramp; Monday, May 21st

Conjugate Defined Session 002 starts June 5th. Sign and details here.

New Apparel Summer Order. Pre-Order your pineapple shirts and CFD accessories by Friday, May 25th. CFD Shopping Mall here.


Current Cycle: Week 4/4
Week’s Preview-
Tuesday: OLY + Front Squats
Wednesday: Floor Press + Run WOD with R. Swings/SDHP
Friday: T-Spine Extension mobility + BS/OHS

A. 
Minutes: 0-5
Quality Amrap
10-1 + 1-10
Rest 1 minute
Minutes: 6-11
Toes 2 Bar X 50 reps
-rest remaining time of each round interval
Minutes: 11-16
Burpees X 50 reps
-rest remaining time of each round interval
Minutes: 16-21
-rest remaining time of each round interval
Minutes: 21-25
Double Unders X max reps
Rest 1 minute
Minutes: 26-31
Row 800/600 meters
-rest remaining time of each round interval

you will never catch Coach Mikala without a smile… I dare you… 🙂

Friday, May 18th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting today! (Session 1/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4

A. 
4 Rounds: For Quality
(With a running clock X 8 minutes)
Plank X 1 minute
Follow each round with:
Glute Bridge X 45 seconds
Foot positions vary each round;
R1: Narrow
R2: Wide
R3: Frog
R4: Narrow
*Rest when needed, if you can maintain a plank with no rest you will be able to complete all  4 rounds with 15 second transitions between each round.
B.
Floor Press X 10 reps
-Building X 8 Rounds,
-Every 90 seconds
(12 minutes)
C. 
For time: (12 min cap)
18-15-12-9-6 (60 reps of each)
Power Snatch 75/55lbs
Bar over burpees

Our recent onramp graduates at Defined Lincoln square. If interested in our next session starting next week, please reach out to Cara@crossfitdefined.com

Wednesday, May 16th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 8/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4 week session, starting this Friday, May 18th.  Register Here! 

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Friday: Floor Press +  Plank/Hip extension + P. Snatch WOD

A. 
 Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes
B. 
4 Rounds: 1 Minute @ each station for max quality reps/ 1 Minute rest @ end;
Min 1: Single Arm Split Jerk with KB/DB 55/35lbs, alternating sides every round
Min 2: Chest to Bar Pullups
Min 3: Bear Crawl
Min 4: Rest
1 Lap = 50 ft
*Today we are looking for quality reps from stations 1 and 2 with an all out effort on station 3, resting at the end, repeating for 4 rounds. Take your time and show control!
-Perform with hips high and arms locked out or hips low with bent arms.
-Both are very different, choose one that gets it done!
*Score is total reps from station 1 and 2 + total laps from station 3!
 

Tuesday, May 15th, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Teens starting Friday, May 18th. Registration and details here.

CrossFit Kids starting Monday, June 4th. Registration and details here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A. 
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)
Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Press X 10-15 reps
Min 3: Handstand Hold x 30 seconds
B. 
E.M.O.T.M. X 30 minutes (6 rounds)
Min 1: Double unders X 35 reps
Min 2: Slamballs X 15 reps
Min 3: Single Arm OH Lunge X 15 reps 55/35lbs
Min 4: Wallballs X 15 reps 20/14lbs
Min 5: Rest

Coach Danny dropping knowledge to the young ones.