Wednesday, September 19th, 2018

Announcements & Upcoming Events
Reptember Powerlifting Meet – this Saturday from 9a to 4p at Defined. We are hosting our first sanctioned powerlifting meet this Saturday. Stop by to take a look, support the lifters and take in a new experience. All Saturday classes are canceled.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A.
3 Rounds for Quality: 1 minute ON/ 30 seconds OFF
Renegade Row with Single DB or KB
-2 Options: Using no weight working on keeping a stable core resisting rotating the hips or if you have experience with the movement using a light kb or db!
Single Leg RDL with Medball Reach
-Spend 30 seconds each side focusing on reaching that medball to a target!B.
6 Sets: Every 2 minutes, perform the following as a superset; (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
-Rest remaining time of each round
-Add weight each round
-Use the same barbell weight for both movements as you progress!C. 
6 Rounds for time: (12 minute cap)
Single Arm Snatch with DB X 5 each side AHAP
Pushups or HSPUs X 7
Walking V-ups X 9 (alternating)
Jumping Lunges X 11 (alternating)

 

Tuesday, September 18th, 2018

Today’s Specialty Class

“Mobility” Class with Coach Ben R, 6:00-6:30pm. September Focus: Anterior Chain; Ankles, Shins, Quads, Hips, Forearms, and Pecs. Healthy athletes know how to recover fast so they’re ready for the next day. Learn how to restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller.


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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A. 
Power Clean and Power Jerk
-Build to a heavy (1+1) for the day!
-Take 15 minutes, building in weight each round
-If you find a heavy with time left on the clock, drop weight by 20% and perform drop sets EMOTM until time expires!
B.
“Hang In There”
Team WOD: Teams of 2
7 Minute Amrap-
Player 1: Performs the following;
Power Cleans X 5 reps
Bar Over Burpees X 5 reps
-Using no more than 50% of C&J or using 50% of your heavy from Part A
Player 2: Dead Hang from Cage
-Player 2 must be hanging from the cage in order for Player 1 to perform work!
Rest 90 seconds
7 Minute Amrap-
Player 1: Performs the following;
Front Squats X 5 reps
Lateral Hurdle Hops X 15 reps
-Using same weight from Amrap 1
Player 2: Dead Hang from Cage
-Player 2 must be hanging from the cage in order for Player 1 to perform work!
*Add up total rounds and reps from both amraps for 1 total team score!

 

Monday, September 17th, 2018

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A new class built around strongman movements, conjugate training, and sprint work.


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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A. 
G.P.P.: 3 Rounds; 1 Minute ON/ 20 Seconds OFF
Station 1: 30 Sec X Deadhang + 15 Sec X Flexed Arm Hang
Station 2: Tall Box Jumps
-Choose or build to a height that is challenging and under your max, step down each rep.
Station 3: Turkish Getup X 1 rep each side
-Each TG rep starts with 5 floor press
B. 
Bench Press
-Build to a heavy set of 10
-Take 12 minutes
C.
10 minute Amrap
Single Arm Thruster 55/35lbs X 9 reps
Double Unders X 35 reps

Coach Mikala always bringing the positive vibes!

 

Sunday, September 16th, 2018

Announcements & Upcoming Events

Monday Life Lifting @ 8p – a new class built around strongman movements, conjugate training, and sprint work.

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Book a No-Sweat Intro Meeting – schedule an introductory conversation to sit-down and discuss your goals, athletic background, injuries or limitations, a tour of the facility and to answer any questions you may have about our program. Click here! 


Lakeview Training:
9a to 12p – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Simulated Long Run
For time: 40min cap
20 Burpees
20 Air Squats
400m Run
18/18
400m run
16/16
400
….until….
2/2
400m run
Kettle Bells
Every 90sec x 5 rounds
5 R Side Deadlifts
5 R Side Swings
5 R Side Cleans
5 R Side Shoulder to Overhead
then perform on left side
For time: 10min cap
10.9.8.7.6.5.4.3.2.1
Sumo Deadlift High Pull
Wall Ball
Abmats
EMOTM x10Min
Min 1 10 Box Jump Overs
Min 2 9 Box Jump Overs
Etc…
**fill remainder of minute with max rep RKBS
Tabata Mash-Up: Russian Twist + Ab-wheel rollout

Saturday, September 15th, 2018

Announcements & Upcoming Events

Schedule Reminder – the 9a class is off the schedule until further notice. Please give us a shout if you have any questions.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Lakeview Schedule:
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Weightlifting

Team Programming: Timed Duo

Strength Accessory Work / Build to a heavy set of (10 – 12 min)
– Bent Over Row x3
– Hang Power Clean x3
– Strict Press x3
– Back Squat x3

Timed Duo // Teams of 2 – 30 Seconds on / 15 Seconds off (transition)
Part 1 – Row x100 Cals
Part 2 – 6 Rounds of Russian KBs x15 + Jumping Lunges x15 (1 Jump = 1 Rep)
Part 3 – Row x75 Cals
Part 4 – 6 Rounds of Russian KBs x10 + Jumping Lunges x10
Part 5 – Gracey – 40 Power Clean & Jerks

Strength Cafe Programming: 

Part 1 – Landmine Push Press 4 sets of 8
Part 2 – Strict Press – 8 sets of 3 (every 1:20)
Part 3 – Front Squat x1 + Back Squat x2 (build to heavy set)
Part 4 – Conditioning. 30 On / 15 Off
– 3 Rounds of Reverse Curl to Press
– 3 Rounds of Abs
– 3 Rounds of Lilly Shrugs

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Friday, September 14th, 2018

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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Week 4/4

A.
Handstand Prep: Tabata Mashup: 20 on/ 10 off X 10 rounds (5 rounds at each)
&
B.
Partner A: Low lunge to kickup + 10 second hold
Cues: Grip floor-Get tight-Get hollow-Get tall!
Partner B: Spots partner on wall for safety and to reinforce the coaching cues!
Switch places and repeat for 6 minutes
Scale up: If you already can demonstrate the proper body position for handstand balancing, you have the option to attempt to work on your control and balance using the wall and a partner. Balance Drill
C.
20 Minute Amrap
Team WOD: Teams of 2
MedBall Run X 400 meters
Power Snatches X 20
*Option to Row X 600/450 meters
*Barbell weight should not exceed 45% of Snatch or Pushpress, Rx: 95/65lbs
*MedBall never touches ground through in our outside of the gym, 1 ball on run! 20/14lbs
*Partners run together but only one works in the gym!

Weightlifting technique classes every week on Thursdays and Saturdays. All levels are welcome!

 

Thursday, September 13th, 2018

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, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility w/ Coach Cara
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)

Friday Programming Details:  Strength/Accessory – Handstand & Gymnastic Work  // Conditioning – Rowing & Weightlifting (Snatch)