Friday, April 28th, 2017


UPDATES & UPCOMING EVENTS

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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 Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Single Arm KB Conditioning: 2 Rounds; 50 Seconds on/ 10 seconds off: (18 minutes)
Single Leg RDL – Right Side
Single Leg RDL – Left Side
Russian Swing – Right Side
Russian Swing – Left Side
Clean – Right Side
Clean – Left Side
Hang Snatch – Right Side
Hang Snatch – Left Side
Rest 90 seconds
*Barefoot, for added stability!
*Start with a light KB and if you are profficient with all movement techniques, increase weight on 2nd round!

B.
Front Rack 5 Minute Mobility:  3 Part focus;
Banded Tricep stretch X 1 minute each side
Banded Forearm stretch X 30 seconds each side
Mid Back and lats: Foam roll X 2 minutes

C.
“Tabata Something Else”
20 seconds ON/ 10 seconds OFF: 8 Rounds at each station
Pullups, strict or kipping
Pushups
Abmats
Airsquats or alternating pistols
*Recording your totals from each station

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

3 Rounds; not for time
25 X GHD Situps or Medball Vups
1 Minute Sandbag BearHug
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!**

 

The multi talented Coach Mark leading his "How to Run" Endurance Workshop!  Join us every Thursday on the waterfront for our outdoor Endurance class!

The multi talented Coach Mark leading his “How to Run” Endurance Workshop! Join us every Thursday on the waterfront for our outdoor Endurance class!

Thursday, April 27th, 2017

Updates & Upcoming Events.

Committed Club Winner: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter, we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th 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)

Outdoor Running Class: today from 7-8pm, Belmont Waterfront with Coach Allyn!  More details here.  Weather permitting.


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

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.

Strong website links for your enjoyment.  Click below.

workingOUT 2017.  Sign up and details!

Extreme Ownership. 

These moves are so nasty. 

 

Strong. It's awesome on so many levels.

Strong. It’s awesome on so many levels.

 

 

 

Wednesday, April 26th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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 Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Power Clean + Front Squat: (1+1) X 2
-Build to a heavy for the day
-Take 15 minutes

B.
3 Rounds: not for time;
Bulgarian Split Squats X 6 per leg
-using 2 DBs or KBs
Tall Box Jumps X 5 reps
-choose or build up to a challenging height that is under your max!
Rest as needed after each round

C.
For time: (8 minute cap)
21-15-9
Deadlift
-Using 55% of 1rm
Bar over burpees
*Recording weight used and time!

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

E.M.O.T.M: X 10 Rounds
Row 12/9 calories

**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!**

Our most recent graduating onramp at Lincoln Square.  The Squat Squad is coming for you! #fitfam

Our most recent graduating onramp at Lincoln Square. The Squat Squad is coming for you! #fitfam

 

Tuesday, April 25th, 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. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.


UPDATES & UPCOMING EVENTS

COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle.  At the end of every quarter we will pull 1 winner!  Bobby D. won a free month at CFD!  Congrats buddy!

New Cycle starts this week! Week 1/4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Spotlight Athletes: Sean & Chelsea. Read their story 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 Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Pushpress: Sets of 3s
-Take 8 minutes, building to 70% of 1rm Pushpress

B.
4 Rounds: 30 seconds ON/ 30 seconds OFF
Pushpress @ 70% X max reps
Rest
Ring Rows X max reps
-Incline to ground level, choose your intensity!
Rest
Flexed Arm Hang X max time
Rest

*Recording total number of Pushpress reps completed over 4 rounds!

C.
For time: (15 minute cap)
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Hang Power Snatch X 15 reps 95/65lbs
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Thrusters X 15 reps 
Run 400 meters (row 500 meters)
Toes to Bar X 15 reps
Sumo Deadlift High pull X 15 reps

*Barbell weight should not exceed 45% of Snatch or Pushpress, or 50% of strict press!

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

E.M.O.T.M:  X 5 Minutes
Muscle ups, Chest to Bar Pullups or Kipping Pullups, unbroken X 4-10 reps
-Choose a movement that is challenging but doable and pick a rep scheme that is repeatable for the full 5 minutes
-Add band assistance if needed

**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!**

 

Bobby D.  Winner of our first Committed Club Raffle!  Congrats Bobby!  Enjoy a free month on us!  #fitfam

Bobby D. Winner of our first Committed Club Raffle! Congrats Bobby! Enjoy a free month on us! #fitfam #committedclub #cfdstrong

Monday, April 24th, 2017


TODAY’S SPECIALTY CLASSES

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!


UPDATES & UPCOMING EVENTS

New Cycle starts today!

Spotlight Athletes: Sean & Chelsea. Read their story 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 Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
Back Squat with pace: (3.1.1.1)
-Find heavy 3 for the day
-Take 8 sets, every 2 minutes, building in weight each round

*Follow each set with: Kneeling Fire Hydrants X 8 reps, alternating sides with 3 second holds at the top of each rep

B.
Every Minute on the Minute: X 18 minutes
40 seconds ON/ 20 seconds OFF
Min 1: Weighted step ups with Double KB
Hold: Front rack or farmer’s carry
Min 2: Handstand Pushups
Scale to Handstand negatives or Wall climbs
Min 3: Double Unders

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

2-3 Rounds:
SandBag Bear Hug: Accumulate 3 minutes with the heaviest sandbag you can hold.
Rest 2 minutes 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!**

 

Coach Kevin

Coach Kevin

 

Sunday, April 23rd, 2017


UPDATES & UPCOMING EVENTS

Spotlight Athletes: Sean & Chelsea. Read their story 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 Thursday, May 4th
Lincoln Square: Starting Monday, May 1st


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p – Athletes Yoga

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Coach Luis Hero WOD Selection
10:30a to 1p – Potluck BBQ & Spikeball to celebrate Coach Luis & Sarah moving to CO!

SLR Endurance Programming:  Come see us at 9a at CFD Lakeview for training details.  We have another new one from Coach Mark.

KB Programming:

Strength Accessory – 4 Rounds of:
Heavy Farmer Carry – 100′
Turkish Get x2 (each side)
Push Ups x5 – 8
Rest as needed

WOD – 4 Rounds of:
10 Russian KB Swings (70/55)
8 Box Jumps
10 Russian KB Swings
Jumping Lunges (L + R = 1)
10 Russian KB Swings
Sprint (LV – to the wall and back)
Rest 2 Min

Core & Chill: 4 Rounds of: 10 Ab Wheels + 10 Ab Mats + 10 Russian Twists (L + R = 1)

Come on in and play

Come on in today to LS and send these two class acts off in style!