Sunday, May 27th, 2018

Schedule Reminder || We will be closed on Monday. Follow us on Instagram for Open Gym times.

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)

CrossFit Teens @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. 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 Monday, May 28th. CFD Shopping Mall here.


Lakeview Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Lincoln Square Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Hero WOD

KB Programming

SLR Endurance Programming.
Come see us for training details.

KB Programming.
Strength Accessory Work – 4 Rounds for quality work of:
30 sec – Ring Hold
6 – Good Mornings
3 – Wall Climbs

Hero WOD Remix of “Ricky”
8 Rounds of:
30 Jump Rope Singles or 15 Double Unders
10 DB/KB Weighted Lunge Steps 55/35
8 Pull Ups
6 DB/KB Push Press 55/35
** Every 3 min stop what you are doing and do a sprint row for 300/200m.

Saturday, May 26th, 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, 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)

CrossFit Teens @ Lincoln Square, New Session starting Wednesday 5/23.  Ages 12-17 years old. 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 Monday, May 28th. CFD Shopping Mall here.


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

Lincoln Square Schedule:
8a – Team Style Workout
9a – Strength Cafe
10a – Team Style Workout

Team Programming – Defined Ruck(us)

2 Rounds of the following with a teammate:
400m Run
35 Russian KB Swings
35 KB High Pulls

45 Calorie Row
45 Deadlifts @ 65%

55 Wall Balls
55 Slam Balls

Strength Cafe Programming:

Linda Goes Ham. 10! || Deadlifts, Bench Press & Sandbag Squats then 5 Slam Balls.

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

Thursday, May 24th, 2018

Announcements & Upcoming Events

Conjugate Defined Strength Training Group. Session 002 starts June 5th. Register here.

New Apparel Design Pre-Order Sale! Order by Monday, May 28th. Click here.

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4-week session, starting Wednesday, May 23rd.  Register 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!


CFD Lakeview Specialty Classes in addition to standard open gym times for today
5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes in addition to standard open gym times for today
5:30p – Strength Bias
6:00p – Olympic Lifting 

Friday Programming Details: Overhead Squat or Back Squat Strength Work + Pull Ups, Power Clean and Push Press Conditioning

 

 

 

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… 🙂