Tuesday, August 22nd, 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. Focusing on Barbell Athletes – PECS,  ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong and healthy properly functioning grippers.


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop & Challenge: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop  and 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-5 Rounds; not for time: 10 minute Quality Amrap
Half Kneeling Inline Pallof Press X 30 seconds each side
Flexed Arm Hang on Rope or Cage X 30 seconds
Reverse Plank X 1 minute

B.
Barbell Split Squats X 5 each leg
-Building to a heavy set of 5 per leg
-6 Sets, every 2 minutes
-Rear foot elevated 4-8″

C.
7 Rounds: Every 2 minutes; (14 minutes)
Every 2 minutes complete the following as fast as possible:
9 X Thrusters
35 X Double Unders
-Rest remaining time of each round
-Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
-Thrusters should be performed unbroken every round with whatever weight chosen
-Competition BB RX: 95/65lbs

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

3-6 Rounds for time:
6 X Sandbag cleans
12 X Calories on Assault Bike
*Choose a Sandbag weight that is challenging but allows you to move at a consistent pace!

**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!**

Throwback to our July 22nd USAW Meet

Monday, August 21st, 2017


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop this Sunday and the 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
3-Position Power or Squat Clean: (1+1+1)
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 10 minutes, building to 75% of 1rm
-Perform each rep with no rests or pauses in between

B.
4 Rounds: Every minute on the minute X 12 minutes
Min 1: 3-Position Clean @ 75% of 1rm C&J (1+1+1)
Min 2: Handstand Hold X 30-45 seconds
Min 3: Standing PVC Shoulder Flexions X 30-45 seconds

C.
10 Minute Strength Amrap
Pushpress X 5
Bent Over Row X 7
Pushup X 9
Box Jump X 11 24/20″

*Barbell weight should be no heavier than 50% of C&J or 60% of Pushpress

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

Rowing Conditioning
5 Rounds X 40/30 calories
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!**

Murph 2017

Sunday, August 20th, 2017

Updates & Upcoming Events

Manage Your Macros Workshop & 6 Week Program beginning August 27th: Details and sign up here.

Kettlebell Kitchen and CFD:  Order food, view the complete menu and nutrition facts here. All ordering instructions can be found here.

    • CFD Lakeview athletes please use code: Defined_LV at checkout.
    • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Part 1 – 10 Round EMOTM (5 rounds of each)
Min 1 – AB Wheels x8 – 12
Min 2 – KB Split Jerk x4 – 6 (each side)

WOD A – 5 Min AMRAP
Chin Ups x5
KB Russian Swing x10

Rest 2 – 3 Min

WOD B – 5 Min AMRAP
KB High Pull x10
Double Unders x20

Rest 2 – 3 Min

Repeat WOD A & B and try to tie your score.

Saturday, August 19th, 2017

Updates & Upcoming Events

Manage Your Macros Workshop & 6 Week Program on August 27th: Details and sign up here.

Weekend Schedule Change: 11am Team WOD @ LV cancelled for the “Free intro Class” . OLY Class has been moved to 12:15pm start time! No changes at Lincoln square.

Kettlebell Kitchen and CFD:  Order food, view the complete menu and nutrition facts here. All ordering instructions can be found here.

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! today 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – CrossFit Intro WOD (still time to sign up)
12:15p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a – CrossFit Intro WOD (sign time to sign up)
11a – Olympic Lifting

Team WOD Programming:

Part 1 – No Sleeves Saturday. 10 Curls + 20 Tricep Banded Push Downs (5 – 6 Rounds)

Part 2 – Buddy Row – 12 Rounds (6 each person)

Part 3 – Team WOD – Complete 6 Rounds of the following in teams of 2 (15 min time cap)
12 Right Side DB/KB Push Press
12 Left Side DB/KB Push Press
12 Lunges holding the same PP weight in a goblet position (5 each leg)
12 Wall Balls

Strength Bias Programming:

Part 1 – Speed Bench – 5 reps in 7 seconds
** Speed kills.  Keep that in mind for today.
** 7 – 8 sets today at the same weight.

Part 2 – 4 – 5 sets of Front Squats x4 + Bent Over Row x8
** Build to a good working weight for both movements.

SWOD – 7 Min AMRAP
10 Left Side KB Deadlifts
10 Right Side KB Deadlifts
10 Push Ups

reach for it

Friday, August 18th, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Change: 11am Team WOD @ LV cancelled for the “Free intro Class” . OLY Class has been moved to 12:15pm start time! No changes at Lincoln square.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

New training cycle starts this week. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Power Snatch + Overhead Squat X (1+3)
-OHS Pace: 3 seconds down for each rep
-Every 2 minutes, X 7 rounds
-Building in weight each round

B.
“Tsunami”
3 Rounds: for time; (20 cap)
Run 800 meters
21 X Power Snatch

*Competition Barbell weight: 95/65lbs
-Barbell weight should not exceed 45% of your 1rm Snatch
-Scale to Power Cleans @ 50% of 1rm C&J
-Option to Row 1100/800 meters

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

3 Rounds: not for time;
Strict Chinups X max reps, unbroken ( minimum 6)
Deathmarch with double DB X 20 steps
Standing Barbell Bicep Curl X 21 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!**

Sarah working her CFD gear in dance rehearsal. Special order for new CFD gear coming next week! 
#cfdstrong

Thursday, August 18th, 2017

Updates & Upcoming Events

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


CFD Lakeview Specialty Classes:
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting 

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strength Bias Programming (5:30p at Lincoln Square or on your own at either gym)

Strength Piece (about 20 minutes)

Dumbbell Hang Power Clean + Push Press – 5 sets 0f 5
Snatch Grip DL – 5 sets of 5
Bent Over Row – 5 sets of 5 reps

Ab/Core, Hip Accessory (10 minutes) :30 on/:30 off – 5 rounds alternating movements
Plank up Downs
Barbell Glute Bridge

WOD – 4 rounds for time
40 Double Under or 80 singles
20 Wall Ball
10 Pull Ups (make as many as possible strict)
100′ Farmer Carry (heavy & fast)

Strong website links for your enjoyment.  Click below.

KB Kitchen coming to CFD this week! Stay tuned for more. 

Don’t be rationale. 

Yep, I need one of these.