Class Descriptions

WOD (Workout of the day):

These classes are where you will find our primary CrossFit strength and conditioning program.  The WODs are constantly varied and have a different focus each and every day.

Mobility:

The mobility class is designed to help you improve mechanics and to provide you with the tools to perform basic maintenance on yourself to become a better athlete. We will teach you how to recover from intense workouts, achieve better positioning and manage soreness all through foam rolling, self-myofascial release, PNF, trigger point, self- massage, and stretch band work.

This class is about stretching with intention.  It’s about positions, ideas, and the focus changes weekly.  Inspired by the hard work and knowledge cultivated by Kelly Starrett through www.mobilitywod.com – all levels are welcome, no CrossFit experience necessary.

Olympic Lifting:

This class is a combination of Olympic lifting, powerlifting and any technique driven movements and drills that are performed to better your Clean, Jerk and Snatch.  The focus is about perfecting the movement and positioning and not necessarily about how heavy you can lift.

Beginners will focus on proper positions before adding weight and speed. Intermediate to advanced lifters will focus on speed and refinement of technique as well as muscle and C.N.S. conditioning.  Come warmed up and ready to move.

All levels are welcome, must have graduated an onramp to attend class.

Strength Bias & Powerlifting Concepts:

This class will focus primarily on the squat (low bar & high bar), the deadlift and press (bench, strict & push press).  We will also cover technique, programming options, accessory lifts and all things related to the main three lifts.  The goal is perfecting the movement and positioning and not necessarily about how heavy you can lift.

Beginners will focus on proper positions before adding weight and speed. Intermediate to advanced lifters will focus on weight and refinement of technique as well as muscle and C.N.S. conditioning.  Come warmed up and ready to move.

All levels are welcome, must have graduated an onramp to attend class.

Life Lifting (aka Primal Power):

Class format will mirror what we do in all CFD classes.  A 10 – 15 min warm up followed by new skill development and strength training and then a WOD style format with movements covered during the skill session. Depending on time the class will finish with a cool down or accessory training piece.

Movements include (but certainly not limited to) farmers carry, stones, fat bar training, tires, sled work, yoke walks, deadlift variations, sprints, and new barbell movements.  Most movements are very quick to learn and require a lesser degree of mobility so this might be a class that will appeal to those that have a hard time with the snatch and clean.  All movements have infinite scaling ability so strength and experience are not an issue.  We will run this class with a focused team environment which will include lots of team or partner style training.These new movements will have a direct transfer into your CrossFit training and overall strength & conditioning.

Def Con (Defined Conditioning):

DEF CON or Defined Conditioning is the first class of its kind at CrossFit Defined. It’s a barbell light class focusing on interval training and bodyweight plyometric circuits with a heavy overtone of rowing or running. The movements are constantly varied and will keep the athlete engaged and moving from start to finish.

DEF CON can be a great compliment to your strength training program at CFD but can also stand alone as a super challenging and effective metabolic conditioning class. The circuits will combine low and high intensity intervals and are composed of primarily bodyweight movements that alternate between full body, upper body, lower body, and core/trunk training with a secondary focus utilizing the kettlebell, dumbbell and medicine ball.

The class is built for all levels and no previous CrossFit or barbell training is needed to participate.

Saturday Team WOD:

Body weight movements, barbells, kettle bells, sprints, bands, jumping, jump ropes, rowing and just about any movement or exercise you can think of is game here.  We try hard to keep the athletes working in groups to help push one another.  The vibes are great, the energy is contagious and hard work is a must.  We will always work in a team in some sort of way.

All levels are welcome, CrossFit experience or barbell experience is necessary.

Athletes Yoga:

The benefits from Yoga are very similar to CrossFit; improved stability, better alignment, increased mobility, balance and body awareness.  Through Yoga, Cross Fitters can grow stronger physically and mentally ultimately leading to enhanced performance, speedier recovery and safer movement.

All levels are welcome, no CrossFit experience necessary.  Please bring a mat if you have one.

Kettelbells:

The kettlebell is a cast iron weight (shaped like a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world functional movements.

The emphasis of this class is the kettlebell but expect all combinations of CrossFit style workouts and stations.  Similar in intensity to our regular CrossFit classes, the Kettlebell class is easily saleable and requires very little prerequisite experience.

All levels are welcome, no CrossFit experience necessary.

Defined Endurance:

CrossFit Defined Endurance offers a sport specific training option built upon the foundation of our regular workouts. The Endurance program provides athletes with the coaching and training they need to excel in their running, triathlon, rowing or adventure racing events.

Mastering technique before intensity is priority. Minimizing injuries by only applying volume training when it meets the athlete’s needs and capabilities. Our goal is to inspire, educate and support our athletes to safely achieve their endurance potential.

All levels are welcome, no CrossFit experience necessary.   All workouts will be scaled to athlete’s level of experience.

For more information please visit Defined Endurance. 

SLR (Simulated Long Run)

The Simulated Long Run (SLR) is designed to challenge your endurance and mental capacity. We incorporate running with body weight movements and specially chosen barbell movements to simulate the same body breakdown that occurs during a typical “long run.” While longer than your typical weekday WODs, SLR is meant to push you through the mental barriers that often hold us back in endurance events. The atmosphere is always full of great energy to keep you going no matter the challenge.

If you’re training for an endurance or obstacle style endurance event these workouts may be right up your alley. They are also great for anyone interested in further developing general conditioning. All levels are welcome, no CrossFit experience necessary. All workouts will be scaled to athlete’s level of experience.

Note: Depending on the weather, rowing may be substituted for running.
 

“Lakeview Training Schedule”

“Lincoln Square Training Schedule”