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!**

FullSizeRender 14

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

 

Monday, March 13th, 2017 CrossFit Open Week 4/5

Today is the start of our 3rd cycle. This cycle will run for 4 weeks. Immediately following; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CrossFit Open 17.3! All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Start of Week 4!

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!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


A.
Shoulder Press + Push Press: (1+3)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Push Jerk: (1+3)
-Take 8 minutes, build to a heavy for the day

C.
6 Minute Amrap X 2 Rounds
Overhead Barbell Lunge  X 10 steps (alternating)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or backrack
Bar over burpees X 8
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8
Rest 2 minutes

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

3 Rounds:
:15 second “L” Hang
:30 second Hollow Hold
:60 second Plank
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!**

17203067_10107655469359850_2196082919179899753_n

CFD Lincoln Square

 

 

Wednesday, March 1st, 2017 CrossFit Open Week 2/5

Week 4/4

Whole 30 and Macro Challenge: Week 2!

CrossFit Open 17.2 Team Throwdown: @ CFD Lincoln Square, this Sunday 12-2pm!  Spectators, friends and family are all welcome to come cheer everyone on!

“Recovery Yoga” with Coach Rachel, 10:30-11:30am, this Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus:Hammer those Hamstrings: Restore movement and eliminate soreness in your posterior chain- Lower back, glutes and hamstrings! We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th 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!

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


A.
Back Squat
-Take 10 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight (week 4/4)
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets: (Every 4 minutes)
Back Squat @ 65%+ X 6-10 reps
Toes to Bar X 15 reps
Row X 15 Cal
Plank, any style X 1 minute
*Rest remaining time of each round!

C.
10 Minute Amrap: Teams of 2
Only 1 partner working at a time
Complete as a team 1000/750 meter Row, alternating as needed
then…
in remaining time complete an Amrap of the following;
Thrusters X 3
Sumo Deadlift Highpull X 4
Bar over burpees X 5
*Switch every round with your partner!
-Barbell weight should not exceed:
35% of your C&J
45% of your PP and/or
55% of your SP

*Recording total rounds and reps completed as a team!

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

3 Rounds; not for time:
20 X Weighted Plate Crunches
20 X Weighted Good Mornings or Back Extensions on GHD
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!**

DSC03785

Monday, February 13th, 2017

Week 2/4

The 2017 CrossFit Open Starts in 10 days!  Register with the CrossFit Defined team HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, February 18th. 11am-Noon. Classes offered at both gyms. Register HERE.

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!

Next available Onramps: 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

Whole30 Nutrition Workshop – Saturday, February 18th @ CFD Lincoln Square from 12:30p – 2:00p

Manage Your Macros Nutrition Workshop – Sunday, February 19th @ CFD Lakeview from 12:00p – 1:30p


A.
Back Squat
-Take 8 minutes, building to working weight @ 65%+ of 1rm
-Add 5-10lbs from last week’s working weight
-Maintain the same amount of reps for each working set from week 1!

B.
3 Working Sets:
Back Squat @ 65%+ X 6-10 reps
Kipping Handstand Pushups X sub max set
(Aim for 1/2 the number of reps of a max effort unbroken set)
Single Arm Bent Over Row X 6-10 reps each side (AHAP)
Rest as needed after each set

C.
8 Minute Amrap
Ascending Ladder: 3,3,6,6,9,9,etc…
Power Clean and Jerk
-using no more than 50% of 1rm
-Competition RX: 135/95lbs
Bar over Burpees

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

3 Rounds:not for time;
Banded Face Pulls X 20
Bent Over Plate Raise: Y,T,W X 10 each
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!**

Another great packed OLY class at CFD!

Another great packed OLY class at CFD!