Monday, June 19th, 2017


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle!

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration 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 + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex

*Add 5-10lbs from last attempt
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
For time: (10 minute cap)
“Annie”
50-40-30-20-10
Double Unders
Abmats

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

1-3 Rounds; not for time
SandBag Bear Hug X Accumulate 3 minutes
*Pick the heaviest sandbag you can hold for 3 minutes unbroken!
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!**

Subtle reppin” #cfdstrong #reppinpins

Wednesday, June 7th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on: Lower Back, Hips and Glutes- Go from desk to deadlifts with a mobility plan that saves the desk athlete.


UPDATES & UPCOMING EVENTS

We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th 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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Power Clean + Front Squat + Jerk: (1+1+1)
-Build to a heavy complex for the day
-Building in weight X 15 minutes

B.
Every Minute on the Minute X 9 Rounds
-Using 75/80% of today’s heavy complex
Min 1: Power Clean + Front Squat + Jerk: 1+1+1
Min 2: 2+2+2
Min 3: 3+3+3
Min 4: 1+1+1
Min 5: 2+2+2
Min 6: 3+3+3
Min 7: 1+1+1
Min 8: 2+2+2
Min 9: 3+3+3
*Rest/recover remaining time of each minute. Use a weight that allows you to complete all rounds!

C.
3 Rounds: 40 Seconds ON/ 20 Seconds OFF
Bicycle Crunch

Flutter Kicks

Birddog Plank Variation

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

EMOTM  X 10 minutes
Odd: 15/12 Calorie Row
Even: DB Snatch X 10

**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"

“Working OUT IV”

Friday, June 2nd, 2017


TODAY’S SPECIALTY CLASSES AND WEEKEND SCHEDULE CHANGE

“Working OUT” Vogue Dance Class with The Seldoms: This Friday @ LV! Kickoff party at 730pm and class at 8pm. Please register to hold your spot.  Suggested Donation of $20 will benefit both Lambda Legal and The Seldoms! Join Coach Cara and the rest of her professional dance company at CFD Lakeview for the first time ever! Register here! 

Saturday Schedule Change: Due to our “Working OUT” event hosted at Lincoln Square we will have an altered schedule at both gyms!

-Lakeview: 8am Defcon, 9am Strength, 10am Team WOD, 11am OLY
-Lincoln Square: 8am Team WOD, 9am Strength 10am Team WOD


UPDATES & UPCOMING EVENTS

New cycle starts this week! Details coming soon!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

WORKING OUT IV: This Saturday at Lincoln Square. CrossFit Defined welcomes LGBTQ crossfitters and their allies from around the Greater Chicagoland area for an afternoon of barbells, sweat, and competition – all for a good cause! Click here for more details on the event! 

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.

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 This Thursday, June 1st
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Halting Power Clean + Hang Clean: (1+1) X 2
-Building to a heavy complex for the day
-2 second isometric pause above knee for halting Power clean
-Take 16 minutes

B.
For time: 3 Rounds;(15 minute cap)
Power Cleans X 10
Front Squats X 10
Pullups X 20
Double Unders X 50
Rest 90 seconds

Competition RX: 135/95lbs
-Barbell weight should not exceed 55% of 1rm

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

3 Rounds; not for time
Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 reps
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!**

 

"Working OUT" 2015

“Working OUT” 2015 with Coach Philip!

Monday, May 22nd, 2017


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.
Power Clean + Front Squat + Jerk: (1+3+2)
-Build to a moderately heavy set for the day
-8 Sets X 2 minutes, building each round
*Focus on speed under the bar and position today vs. heavy load

B.
Mobility X 6 minutes
Front Hip and Quad Stretch
-Grab an abmat and PVC and spend 3 minutes per side!

C.
10 Minute Amrap
25 X V-ups
-scale to Abmats
50 X Double Unders
-scale to 100 X Single Unders
25 X Hang Cleans
-scale to Hang Power Cleans
Competition RX: 135/95lbs
Barbell weight should be no more than 50% of 1rm

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

For time: AFAP!
75/60 Cal X Assault Bike

**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 Onramp from Lincoln Square; Team "Barbell Jingles"

Our most recent Onramp from Lincoln Square; Team “Barbell Jingles”

 

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!**

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Tuesday, May 9th, 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: Fix your front rack. Poor flexibility in the front rack is one of the top complaints from athletes and sitting at lengths from 2-12 hours per day is the new normal. Battle the desk posture and improve your lifts!


UPDATES & UPCOMING EVENTS

Cycle: Week 3/4 PROGRAMMING DETAILS FOR THIS CYCLE!

“WORKING OUT IV”: Registration Sold out. 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, June 1st
Lincoln Square: Starting Wednesday, May 31st


TODAY’S WOD

A.
6 Rounds: Every 2 1/2 Minutes
Deadlift X 10 reps
-increasing weight each round
Short Position Scap Shrugs X 15 reps
-Pause at the top of each rep and move slow!
Rest remaining time of each round

B.
4 Rounds: Spend 1 minute @ each station
Min 1: Strict Cindy
5/3 Strict Pullups
10 Pushups with Hand release
15 Air Squats
Min 2: Row 15/12 Calories
*scale down to 12/9 calories
Min 3: Max reps: Power Clean and Jerk
*Barbell weight should not exceed 50% of 1rm
Min 4: Rest
*Recording total reps completed of the Power C&J station

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

3 Rounds; In a 2 minute window-
Complete: 1:20 seconds of Max effort bike or row
Fill rest of each window with max reps Handstand Pushups
Rest 2 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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