Sunday, February 19th, 2017

“Manage Your Macros” Nutritional Workshop Registration: This Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p

Next available On-Ramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, March 2nd
- Lincoln Square: Starting Monday, March 6th

Yoga Reminder:  today at 10:30a at CFD Lincoln Square.


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym
12p – Marcros Workshop (sign up here, you can stil attend)

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga

SLR Programming:  Sandbags, pull-ups, burpees & a run repeats over the course of 40 minutes. Come see us at 9a for more details.

KB Programming: 

A) Strength Superset EMOTM for 12 min. Rotate between the two movements.

Station 1 – KB Complex
– KB Single Arm KB Clean x2
– KB Push Press x2
– KB Jerk (power or split stance) x2
– KB Squat in the front rack position x2
** Set the KB down and repeat on the other side.
** Build in weight as you feel comfortable.

Station 2 – Ab Wheels x10 – 15 reps.

KB WOD – 4 Rounds for time.
20 Jumping Pull Ups
20 Lunge Steps (hold the KB you are going to swing)
20 Russian KB Swings (heavy)
20 Double Unders (40 singles)
20 Cal Row
Rest 2 Min

Last One

Sunday, February 12th, 2017

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


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

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Today will not be a technical day but it will make you work. More details when you show up.

KB Programming: 

A) Skill Strength – Turkish Get Up x1 (each side)
** Spend 10 Min working on your TGU.
** Work 1 rep on each side going back and forth. Rest as needed.

B) For time:
4 Rounds:
30 Double Unders (60 singles)
25 KB Swings
20 Mountain Climbers (L + R = 1)
15 Pull Ups
** Rest 60 seconds at the end of each round.

B) Finishing Move – 3 Rounds – Ab Wheels x10 + Hollow Body Rock Hold x20s

Sunday, February 5th, 2017

Athletes Yoga today – 12:00 @ CFD Lakeview.  Bring a friend.  First time athletes encouraged!

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starts Thursday, February 2nd (1 Spot Open)
- Lincoln Square: Starting Monday, February 6th


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

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Everything.  You will do everything.  Multiple times.  Run or Row options available.

KB Programming:  See below.

A) 12 Minute E.O.M.O.T.M
a. 20 Russian KB Swings 55/35
b. 12 – 14 Wall Balls 20/14
** 6 Rounds of each.

B) 20 Minute AMRAP
12 KB Snatches Alternating 55/35
25 Double Unders
14 KB Goblet Lunges Alternating 55/35 (1 Step = 1 Rep)

B) Finishing Move – 3 rounds of Ab Mats x15 + Russian Twists x20 (each tap = 1 rep)

Priceless

 

 

Sunday, January 29th, 2017

Athletes Yoga today – 10:301 @ CFD Lincoln Square.  Bring a friend.  Frist time athletes encouraged!

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starting Thursday, February 2nd
- Lincoln Square: Starting Monday, February 6th


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

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga

SLR Programming:  looks like the Triple 3 today.  Bring a pair of running shoes. 

KB Programming:  The Sunday Grind

A) 3 Rounds: 30 Sec On / 20 Sec Off at each movement (12 MIN)

KB-70/55 ** don’t drop the KB throughout the entire 30 seconds on work **

Fast Farmer Carry (right)
Side Bend (right)
Fast Farmer Carry (left)
Side Bend (left)
Russian Swing
** Rotate from station to station 4 times through. 

B) Partner WOD - ARMAP (16 Min)
1: Row (or Run) 400 M
2: Work Station
7 KB Lunge + Press RIGHT
7 KB Lunge + Press LEFT
7 Burpees
MAX Plank up/downs until partner returns

C) Sprint Finish:  3 Rounds of 15 KB Russian Swings + 20 Double Unders (40 Singles)

Come see Coach Fish at 10:30a @ CFD Lincoln Square today.  #Yoga #BeBendy #OrMoreBendy

Come see Coach Fish at 10:30a @ CFD Lincoln Square today. #Yoga #BeBendy #OrMoreBendy

Sunday, January 22nd, 2017

Athletes Yoga today – 12p @ CFD Lakeview.  Bring a friend.

Today is the last day to order.  Cold Weather Gear Pre-Order:  Pull-Overs, Zip-Ups and a ton more.  Click here for details.

Free Intro to CrossFit Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

First Onramp Classes of 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, February 2nd
Lincoln Square: Starting Monday, February 6th


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

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Dress to go outside for a run today. It would be a good idea to bring two pairs of shoes perhaps.  Indoor shoes & outdoor shoes. 

KB Programming – The Sunday Grind

6 Minutes On / 2 Minutes Off at each station:

1) 20 Wall Balls 20/14 + 10 Push Ups

2) 20 Russian KB Swings 70/55 + 10 Pull ups

3) 20 KB / DB Snatches 55/35 (10 on each side) + 10 Jumping Lunges (L + R = 1)

4) 20 KB SDHPs 70/55 + 10 Russian Twists with a plate 25/15 (L + R = 1)

5) 20 Box Jumps 24/20 + 10 Plank Up Downs

6) 20 Double KB Thrusters 55/35 + 10 Burpees

Humble Hustle

Sunday, January 15th, 2017

CFD Lincoln Square – Athletes Yoga today @ 10:30a. Bring a friend.

Free Intro to CrossFit Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

First Onramp Classes of 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, February 2nd
Lincoln Square: Starting Monday, February 6th


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

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD
10:30a – Athletes Yoga (everyone is welcome)

SLR Programming:  24 Rounds of strength work coupled with a short run / row.  Show up for details and training enjoyment. 

KB Programming:  KB strength complex + a nicely executed conditioning piece. 

Pen and Paper