Monday, August 14th, 2017


UPDATES & UPCOMING EVENTS

Next training cycle starts today. 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! 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 Thursday, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Front Squat + Jerk: (1+1)
-Take 6 sets, building in weight, every 90 seconds
-Build to 70% of C&J 1rm

B.
Working Sets X 4: every 3 minutes;
Front Squat + Jerk: (2+2) @ 70% of C&J
*Follow each set with:
Box or Dip Support Holds X 45 seconds
rest remaining time of each round

C. 
For time: (12 cap)
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift HighPull
Pushpress
Bar Over Burpees

*Competition RX: 95/65lbs
-Choose a barbell weight that you can go unbroken for at least 10 reps on both movements in a row with no rest when fresh

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

Run Conditioning:

3 Sets: (3 X 90 second run/ 30 second rest)
Rest 1 minute between sets

**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!**

Monday, July 17th, 2017


UPDATES & UPCOMING EVENTS

Week 3/4. Want some details of the current cycle Click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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 Thursday, July 27th
Lincoln Square:
 Starting Wednesday, July 26th


TODAY’S WOD

A.
Wendler Week 3 Back Squat: Take 15 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set) (Today’s goal for plus set = 3 or more!)

**Record weight and total number of reps achieved for today’s max effort set!

*Perform after Rounds 1, 3 and 5:  Cook Hip lift (Single Leg Glute Bridge) X 10 each side

B.
12 Minute Amrap
5 X Hang Squat Cleans
-scale to Hang Power Cleans
10 X Bar over Burpees
50 X Double Unders
-scale to Single Unders X 100
Rest 1 minute

Competition Rx: 135/95lbs
*Barbell weight should not exceed 50% of your current 1rm C&J

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

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

*Repeat from week 1 on this cycle.

**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!**

Tuesday, June 27th, 2017 Murph Day + BBQ: 4 Days!


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: Hamstrings and Adductors.​Restore movement and eliminate soreness in your posterior chain.  Focus on hamstrings, calves, and glutes. We will break down common issues that lead to tightness and movement restrictions. See better positions in the deadlift, squat and overhead positions!


UPDATES & UPCOMING EVENTS

This week is a deload/transition week.  New cycle starts July 3rd.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: This Saturday, July 1st! Details and registration here. LIMITED SPACE AVAILABLE, spots still open in the 7am, 9:15, 10, and 11:30am heats!

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th 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 Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD
A.
Power Clean: Find heavy triple!
-Take 16 minutes, building to heavy 3 for the day

B.
4 Minute Amrap
Run 400 Meters
15 X Bar over Burpees
Finish round with max reps Power Cleans

Rest 3 minutes

4 Minute Amrap
Run 400 Meters
10 X Bar over Burpees
Finish round with max reps Power Cleans

Rest 3 minutes

4 Minute Amrap
Run 400 Meters
5 X Bar over Burpees
Finish round with max reps Power Cleans

-Sub Row 500/400 meters for run if needed
-Barbell weight should be no more than 55% of 1rm C&J
Competition Rx: 155/105lbs

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

3 Rounds: not for time;
Glute Ham Raise on GHD X 10 reps
*Sub. for double DB RDLS if needed
B-Dog Plank Variation X 1 minute
Rest as needed after each set

**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!**

“Working OUT IV”

Wednesday, May 24th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Saving the desk athlete! We will look at some stretches that can be done AT your desk as well as how to recover once you get to the gym!

*Watch this cool video for some fuel: DeskBound

*And This for some ideas on how to apply to your office: Undo Sitting


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next cycle begins on Tuesday, May 30th.

Memorial Day: Monday, May 29th Closed at both gyms.

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, June 1st
Lincoln Square:
 Starting Wednesday, May 31st


TODAY’S WOD

A.
Sumo Deadlift: Heavy 10
-Every  2 1/2  minutes X 6 Rounds, building in weight
*Follow each round with Seated Weighted Shoulder Flexion X 30 seconds
-Using PVC, Tech Bar or empty mens/women’s barbell
-Scale to seated on bench or box if needed
-Rest the remaining time of each round

B.
7 Minute Amrap/Rest 2 minutes/7 minute Amrap
Overhead Barbell Lunge 95/65lbs X 10 reps (alternating)
-Scale to Front rack or backrack
Bar over burpees X 8 reps
Overhead Barbell Lunge 95/65lbs X 10 reps (alternating)
Chest to Bar Pullups X 8
-Scale to pullups or ring rows

*Pick up where you left off for the 2nd round, score is total from both rounds.

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

Midline-
8 Rounds X 20 seconds “L” Sit Hold
Rest as needed in between rounds
-Perform on Rings, boxes or P-Bars
Follow with: Sand Bag BearHug X 3 minutes

**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!**

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CFD ATHLETE JV putting the #PoundPads to good work!

Tuesday, May 16th, 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: Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

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, June 1st
Lincoln Square:
 Starting Monday, May 31st


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
-Try to meet and/or beat your heavy set from last week!
-This will be your last and heaviest week on this progression

*Follow each set with: Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge

B.
1 Round: Single Arm KB Conditioning
Spend 1 minute @ each station;
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
*We are doing this entire complex barefoot, for added foot and ankle stability!

C.
For time: (8-minute cap)
15-12-9-6
Power Clean
Bar over burpees
Competition Rx: 135/95lbs
Barbell weight should not exceed 50% of 1rm C&J

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

3 Rounds; not for time
20 X alternating Pistols
2-5 X Rope Climbs
Rest as needed after each round

*Repeat from last Wednesday

**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!**

DSCF5822

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