Wednesday, October 11th, 2017


SPECIALTY CLASSES TODAY:

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Hamstrings, lower back and glutes! Restore movement and eliminate soreness in your posterior chain.  We will break down the common issues that lead to tightness and movement restrictions. See better positions in the Sumo DL, Squat and Overhead positions!


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 4/4. Current cycle programming details, here.

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming soon!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  (sold out event) All friends and family of CFD are welcome!  Spectators encouraged!

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
-This is your last week on this progression, try to meet or beat your heaviest set on this cycle!

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Landmine Twists X 1 minute

C.
7 Minute Amrap
2,2, 4,4, 6,6, 8,8, etc…
Single Arm Snatch 55/35lbs
Tall Box Jumps 30/24″

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

Bike Conditioning
3 Rounds: 3 X 90 seconds max effort
30 seconds rest between each set
1 minute rest after each round

*Repeat from week 2 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Allyn

Friday, October 6th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4. Want to know more about the focus of this current cycle? Click Here! 

“Lift-Mas”: CFD’s 4th In-House Weightlifting Meet: Saturday, December 2nd. Registration coming this week!

“Thanks-lifting”: CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  Sold Out. For more details, click here.

7th Annual CFD Halloween Party: Saturday, October 28th from 8p to 11p. RSVP here. $35 drink and food package at Rocks North Center on Lincoln. All CFD friends and family are welcome. This is an incredible annual event! The costumes are epic, the food is awesome and the shenanigans are endless! Please rsvp yourself and all your friends!

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, October 14th 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 Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch: (1+1+1)
-Build to a heavy 3
-1 set every 2 minutes X 8 sets
-If you get to a fail weight early, drop weight for the next set!

B.
3 Rounds: Every minute on the minute X 6 minutes
Odd Minutes: RDL: Clean Grip X 5 reps with pace
-using 65% of 1rm Back Squat X 5 reps, Pace = (3.2.X.1)
Even Minutes: Ring Support Holds X 30-40 seconds

-Scale to Box Support Holds with Shrugs X 30-40 seconds

C.
“Elizabeth”
For time: (10 minute cap)
21-15-9
Power Cleans
Ring dips
(Scale to Box Dips)
-Last time you saw this WOD was on 8.17.16
-Competition RX Barbell weight: 135/95lbs
*Barbell weight should not exceed 50% of 1rm Clean

D.
Bonus: “The Grind”, (to be completed after class)EMOTM X 12 Minutes

Odd Min: Calorie Row X 15/10
Even Min: GHD Situps X 10-15 reps

*Repeat from week 1 on this cycle.

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

REGISTRATION COMING SOON!

Monday, September 25th, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 2/4. Want to know more about the focus of the current cycle? Click Here! 

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and registration, click here.  The specific programming and training for this event will start next week.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Hang Power Snatch X 3
-Build to heavy triple for the day
-Take 15 minutes, building in each set
OR
Hang Power Snatch + Low Hang Power Snatch + Snatch Balance
-Build to heavy (1+1+1) for the day
-Take 15 minutes, building in each set

B.
3 Rounds: Every 2 1/2 minutes, perform the following;
RDL X 10 reps
-using heavy from Part A.
Ab Wheel Rollouts X 30-40 seconds
-scale down to Clock Plank X 30-40 seconds
Rest remaining time of each round

C.
9 Minute Amrap
9 X Single Arm Russian KB Swing Left 55/35lbs
9 X Burpees
9 X Single Arm Russian KB Swing Right
9 X Box Jump 24/20″

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

3 Rounds; not for time
Legless Rope Climb X 1-2 ascents
Tall Kneeling Single Arm Press X 30 seconds each side
Bent Over DB Flys X 30 seconds
Rest as needed after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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, September 19th, 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. Cancelled today.  Still on at Lincoln Square on Wednesday, feel free to head over there for the class or wait for next week at Lakeview. Focusing on:  Thoracic Spine and upper back! We all struggle with mid and upper back mobility it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


UPDATES & UPCOMING EVENTS

New Cycle starts this week. Week 1/4.

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and to sign up, click here.  The specific programming and training for this event will start very soon.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
Hang Power Snatch: (1+1+1)
-Build to a working set of 3 in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.
OR
Hang Power Snatch + Power Snatch: (1+1)
-Build to 75% of 1rm in the first 8-10 minutes, then perform 3-4 working sets at that weight in remaining time.

B.
3 Rounds: Every minute on the minute X 6 minutes
Odd Minutes: RDL: Clean Grip X 5 reps with pace
-using 60% of 1rm Back Squat X 5 reps, Pace = (3.2.X.1)
Even Minutes: Tall Box jumps X 5 reps, reset after each rep
-using a sub max height

C.
8 Minute Amrap
10 X Toes to Bar
10 X Burpees to plate (45lbs)

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

3 Rounds; not for time:
Ring/Box Support Hold X 30 seconds
Banded Tricep press downs  X 45 seconds
Barbell Bicep Curls X 21 reps
Rest as needed after each set

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**

Put yourself out there then put it all out there! #Granitegames

Wednesday, August 23rd, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on Barbell Athletes – PECS,  ARMS, ELBOWS & WRISTS- Free yourself of all those tweaks, pains and flareups. Essential recovery for barbell athletes to prevent grip fatigue and maintain strong and healthy properly functioning grippers.


UPDATES & UPCOMING EVENTS

Managing Your Macros Workshop & Challenge: This Sunday, August 27th at CFD Lakeview from 11:30am to 1pm with Coach Cara, Kay and Noal.
**Registration for the workshop  and 6 week program to follow are separate. Click here for more details on both! 

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

Week 2/4 in current cycle.  Cycle details here! 

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st. (still a few spots left)


TODAY’S WOD

A.
Power Snatch + Hang Power Snatch + Snatch Balance + OHS: (1+1+1+1)
-Building each round in weight focusing on position and timing
-No fails!
-Every 90 seconds X 8 Rounds

B.
Snatch Barbell Cycling
Max Reps Hang Snatch or Hang Power Snatch, touch and go!
30 ON/ 30 OFF X 3 Rounds
R1: 35%
R2: 45%
R3: 55%
*Choose the above percentages if you know your 1rm Snatch. Attempt to perform each 30 second round as a touch and go sprint effort. The focus should be about finding a rhythm and attempting to hang on for the full 30 seconds with each heavier load. If you dont know your 1rm, choose a light weight you can go unbroken for the full 30 seconds and practice your efficiency in your barbell movements with the focus not being on max reps but on efficient cycling technique. Do not increase weight each round!

C.
18 min Amrap
Row 20/15 Calories
Run 200 Meters with Medball 20/14lbs
Single Leg Alternating V-ups X 20
Mountain Climbers X 40, alternating sides each rep

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

3 Rounds; AHAP
Farmer’s Carry X 75 seconds
Rest 45 seconds
Tall Kneeling DB Press X 75 seconds
Rest 45 seconds

**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!**

Murph 2017

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