Wednesday, July 26th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Cancelled this week at both gyms.  Coach Cara is out of the country performing with the Seldoms and will be back next week!


UPDATES & UPCOMING EVENTS

Week 4/4. Next week is the beginning of our next 2 week testing phase.  More details to come!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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 Monday, July 31st


TODAY’S WOD
A1.
Hang Power Snatch + Snatch Balance + OHS: (1+1+1)
-Build up to a heavy complex for the day
-Take 15 minutes, building

A2.
3 Drop Sets: Every 3 minutes;
Hang Power Snatch + Snatch Balance + OHS: (1+1+1)
-20-35lbs less than heavy set from Part A
Elevated Box Dips X 10-15 reps, using box or bench
Side Plank Hip Abduction X 20 seconds each side

B.
For time: (7 minute cap)
30-20-10
Single Arm Thruster 55/35lbs
Knees to Elbows (sub vups if needed)

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

Rowing Conditioning
6 Rounds: 40/30 Calorie Row
Rest 1 minute

*Repeat from week 2 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!**

Our resident US Coast Guard at our 7th Annual Murph, 2017! #hoozah

Friday, July 21st, 2017


UPDATES & UPCOMING EVENTS

Weekend Schedule Changes: Please make note!

Saturday: Lakeview: Noon Olympic Lifting is cancelled, all other classes are the same! LincolnSquare. All classes cancelled for the USAW Weightlifting Meet.

Sunday: Lakeview: No changes! Lincoln Square: Posterior Power Hour + Brunch: Free class from 10-11am and Brunch ($35 ticket, registration required, click here) from 11-1pm.

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

Outdoor Lakeside Endurance on Thursdays: Has been cancelled.  Attendance is too low to keep the class on the schedule. We will add back to the schedule once there is more interest!  Please email david@crossfitdefined.com if you have any questions.

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.
Hang Power Snatch + Overhead Reverse Lunge: (3 + 4)
-9 sets X 2 minutes, building in weight each round
-alternating sides for each lunge
-No fails today. Drop weight and perform lighter sets to focus on position
-Scale the OH Lunge to Front rack if needed.

*Follow each round with Tall Box jumps to a sub max height X 2 reps
-1 step allowed before each jump
-Building in height each round if possible.
-Do not build up to failure.
-Step down after each rep!

B.
For time: (12 minute cap)
30-20-10 reps of;
Single Arm Snatch 55/35lbs, alternating each rep
Pushups with hand release
Tall Box Jumps 30/24″

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

For time:
75/60 X Calorie on Assualt Bike

*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!**

*********This Saturday @ CFD Lincoln Square. All day event! Mimosa Bar and Hot food available through Kettlebell Kitchen. All Spectators welcome!*****************************************

Monday, July 10th, 2017


UPDATES & UPCOMING EVENTS

Week 2/4. Want to read more  on the focus of the new cycle? Click here.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. This 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 27th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD
A.
Hang Power Snatch + Snatch Balance + Reverse Overhead Lunge: (1+1+4)
-Scale up to Hang Snatch if mobility allows
-Build to a heavy set for the day
-Take 16 minutes
-Offset every round with Seated Shoulder Flexion pushbacks with PVC X 15 reps

B.
“Randy”: For time; (8 minute cap)
75 X Power Snatches 75/55lbs
*Choose a barbell weight that you can maintain minimum sets of 5 touch and go.

C.
3 Rounds: 40 seconds on/ 20 seconds off
Alternate between both stations for 6 minutes
Partner Back to back med ball twist 
Reverse Plank

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

Gymnastics Conditioning
5 Rope Climbs
2 min rest
4 Rope Climbs
1:30 rest
3 Rope Climbs
1:00 rest
3 Rope Climbs
:30 rest
2 Rope Climbs

*Scale by reducing reps, partial range or replacing rope climbs with pullups and times by 3. (15,12,9,6)

**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!**

7/10/17 Update: Raised over $3,000 in donations this year. Our best year to date for our 4th Annual Working OUT Competition! Thankyou to everybody that competed, volunteered and helped out in anyway! Lambda Legal was the organization the money was raised for. Special thankyou to our LGBTQ Community for the great support!

Friday, May 19th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!

Change of Schedule: This Saturday @ Lakeview: Team WOD @ 11am: cancelled for the “Free Intro” class.  Olympic Weightlifting Class will be moved from 1230pm to 2pm just for this weekend.  Please make note!


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.
Hang Power Snatch: Triple
-Find heavy 3 for the day
-Take 18 minutes
*Option to scale to Hang Power Clean if needed
*After every set: Perform one of the following;
-Deadhang Lat stretch X 30 seconds
-Scap Pushups X 15 reps

B.
For time: (12 minute cap)
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
Box Jump Overs 24/20″
Competition Rx: 95/65lbs
-Option to scale OHS to Front Squats
-Option to scale Toes to bar to hang tucks or v-ups

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

5 Rounds: not for time
10 X GHD Situp
10 X Good Morning

Rest as needed after each set
*Replace GHD Situp with any challenging core movement and Add weight to good morning if needed

*Repeat from last Friday

**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 Matt and the morning crew.  #unclematt #oldschool #wewillmissyoucoach

Coach Matt and the morning crew. #unclematt #oldschool #wewillmissyoucoach

Tuesday, May 2nd, 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:Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!


UPDATES & UPCOMING EVENTS

Cycle: Week 2/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration is now live!  Chicago’s original LGBTQA dedicated CrossFit Competition.  All levels are welcome!  4th Annual, hosted at CFD Lincoln Square. Teams of 2, with all proceeds going to Lambda Legal!

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 (late registration open till Wednesday)


TODAY’S WOD

A.
Front Rack Mobility X 6 minutes
3 Rounds: Rotating; EMOTM
Hanging Lat Stretch X 1 minute
-Scale up to single arm dead hang x .30 seconds per side
Scap Shrugs X 15 reps

B.
Hang Power Snatch: Triples
-Build to a heavy 3 for the day!
-Take 15 minutes

C.
Hero WOD-
“The Chief”
4 Rounds:
Max rounds and reps in 3 minutes of:
Power cleans X 3 reps
Push-ups X 6 reps
Air Squats X 9 reps
-Rest 1 minute between rounds.
-Pick up where you left off after each round.
*Score is total rounds and reps completed over 4 rounds!Comp RX: 135/95lbs

-Competition RX: 135/95lbs
-Use no more than 50% of 1rm C&J
*Last time this wod was programmed: 9/6/16

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

E.M.O.T.M: X 12 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!**

 

a shot from our Endurance workshop...

Running drills from our Endurance workshop…

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