Nutrition Workshops this weekend.

Abs are built in the kitchen- It’s true! All the hard work and sweat in the gym will make you strong, but to take your fitness to the next level you must tackle your NUTRITION! Now’s the time.

Join us this weekend to take the leap!  You have two options.

Option #1 – WHOLE 30:  Saturday 12:30-2pm at Lincoln Square
• Change your relationship with food forever
• Learn what it really means to eat clean
• Kick bad habits and addictions
• Eliminate excess fat and inflammation
• Learn meal prep and planning
• Push the “reset” button on your health
DO IT.  Sign up HERE!

More Abs

Option #2 – MACRO Challenge:  Sunday 12:00-1:30pm at Lakeview
For any athlete that is looking to take their nutrition to the next level.
• Learn that food is fuel and changes athletic performance
• Determine Protein, Carbs and Fats that YOUR body needs
• Understand volume for optimum body composition, fat to muscle.
• Recover smarter
• Tackle meal prep and planning
DO IT.  Sign up HERE.

AbsPC. working against gravity

2017 Programming Details for the New Year. Cycle 1

New Year, New Cycle, New Approach!

For 2017 we are making a few changes regarding CFD’s main strength and conditioning weekly programming.

First, we are getting rid of the 2-track approach of performance and competition and will be transitioning to a top-down model.

The top-down approach will focus on the more difficult and skillful movements which will be offered as “Rx”.  There will be a clear progression of movements offered for all levels which will give our athletes more opportunity to work on the development of those progressions in order to grow, learn and succeed!

You will see more skill sessions in the New year.  These skill sessions will give the coaches a chance to teach progressions for each movement as well as allow more dedicated time in class to hone and perfect those high-level skills.

With the exception of the named, girl, hero and benchmark workouts; we will be eliminating “suggested Rx weights” and replacing them with percentages that are based on your recent and actual 1 rep maxes.  This will encourage our athletes to stop chasing those arbitrary “Rx” weights and start using barbell weights that are more personal to each athlete’s lifts and current abilities.

There will be an addition of “Bonus Grind work” which will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class.

As always, throughout each 4 week cycle you will see secondary focuses on:

  • injury proofing shoulders and hips,
  • single leg and single arm work,
  • rotational and lateral movements,
  • core development and
  • mobility/flexibility education

Finally, with the CrossFit Open only 8 weeks away you will see programming lean away from building on absolute strength and start to transition to increasing barbell endurance and overall work capacity!

  • CrossFit Open 17.1 Starts: Feb. 23rd
  • CrossFit Games Dates: August 1-6, Madison, WI.
  • CrossFit Open Registration begins January 12th.  Click Here to register! 

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Free Intro to CrossFit

Free “Intro to CrossFit Class” at CrossFit Defined

Maybe you have seen CrossFit on social media, heard about it from a friend at a dinner party, read about it somewhere or have a co-worker who swears by it.

If you have ever been curious about CrossFit, this class is for you!

Ladies Who Lunge (& Brunch!) – Aug 21st

Who: Ladies of CrossFit Defined + Lady Friends. This is open to members and non-members.
What: Workout and brunch with bottomless mimosas
Brunch: $35 for bottomless mimosas and brunch
When: Sunday, Aug 14th – 11:00a Workout & 12:30p Boozie Brunch
Where: CrossFit Defined Lakeview – 3834 N Broadway St. Chicago, IL 60613
Why: Cuz Bootie and Brunch. And because we want to share what we do with more women. There is a terrible misconception that CrossFit is for a certain type of person. CrossFit is for anyone who wants to make some amazing body and lifestyle changes while being a part of a community that exceeds expectations.

CFD Upcoming On-Ramps

The on-ramp is a very structured hands on program. It is designed to safely and efficiently integrate anyone interested in starting CrossFit into our program with confidence and focus.

The on-ramp consists of 8 – 9 sessions; meeting 3 times per week for the first 3 weeks of your membership. The training sessions are structured to build upon one another as you progress through the skills learned.

Murph Day – Saturday, July 16th

What: Murph Day 2016 (register here)

Why #1 – To celebrate Lincoln Square’s 3 Year Anniversary & our new Lakeview facility that opened a couple weeks ago.

Why #2 – To host a potluck style BBQ. Bring a dish to share (we will have MULTIPLE grills on site). Starting at 11:30a.

Why #3 – To do a tribute WOD done once a year to celebrate the heroic efforts of Navy Seal Lieutenant Michael Murphy and all the service men and women that support our country.