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

Wednesday, September 13th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus on recovering your hips & quads and learn a warm up or recovery strategy to better prepare your legs for squats, running and Weight lifting. Mobilize to reap the rewards.


UPDATES & UPCOMING EVENTS

We are on a deload/transition week.  Next Cycle starts 9/18/17

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! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, This Saturday, September 16th 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 Tuesday, September 19th.
Lincoln Square: Starting Monday, September 18th.


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Leg Medball Reach + Hold: X 5 reps (1 rep + 5 second hold)
Tall Box Jumps X 5 reps
-choose a sub max height, increase height each round
Turkish Getup X 2 per side, AHAP

B.
6 Sets: Every 2 minutes, (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
Rest remaining time of each round
Add weight each round

C. 
7 Rounds for time: (12 minute cap)
Single Arm Snatch X 5 each side 55/35lbs
Pushups X 7
Toes to Bar X 9

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

3-5 Rounds; not for time
Kipping Handstand Pushups X 5-15 reps
Rest 1 minute

**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!**

530am crew killing the quad game!

Wednesday, August 16th, 2017


TODAY’S SPECIALTY CLASS

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. 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

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.

New training cycle starts this week. 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! This 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 Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
G.P.P.: 3 Rounds: not for time;
1. Inline Split squats X 10 each side
-add a load in goblet position once you have mastered the movement with bodyweight
2. Single Leg Glute Bridge on Foam Roller X 10 each side
-This anti rolling variation will not only increase hamstring recruitment but teaches you the correct alighnment of ankle, knee and hip!
3. Ring Rows with pace X 8-12 reps
-Pace: fast up, 1 second squeeze at the top, 2 seconds down

B.
4 Rounds: 3 minutes at each station

Station 1:
Bulgarian Split Squats X 10 each side
-Load with goblet position or double DB/KB in side body
*Finish rest of time with Prone Snow Angels

Station 2:
Rope Climbs with Russian Wrap technique
-Spend your time either working on the technique of the Russian Wrap, scaling the rope climb to work on strength or perform 3-6 rope climbs, resting remaining time of each round!

C.
For time: (8 Cap)
Single Arm Snatch X 20 (left arm only) 55/35lbs
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs
Single Arm Snatch X 20 (right arm only)
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs

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

3 Rounds: not for time;
Single Arm Bent Over Row X 10 each side
Side Plank Windmills X 10 each side
Ab Wheel Rollouts x 10 reps

**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!**

Beach WOD Aug. 2017

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!*****************************************

Wednesday, June 14th, 2017

 


UPCOMING SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on Anterior Chain- Recover your legs from high volume training. Focus on ankles, shins, calves, quads, and hips. Jump higher and run faster!

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!


UPDATES & UPCOMING EVENTS

We are on week 3/4 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, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Standing Shoulder Press X 6-8 reps
-Take 10 minutes, building to heavy
-Try to meet or beat last week’s heavy set
*Optional Sub station: Bent Over Plate raises: “T” + “Y” X 16 reps, alternating
-using light weight, focus on retracting shoulder blades at the top of each rep

B.
3-5 Rounds; not for time (10 minutes)
Handstand Hold X 40 seconds
-scale up to handstand shoulder taps
-scale down to a Birddog Plank variation
Standing Shoulder Extension X 30 seconds
Bent Over Row with sup. grip X 10 reps
-choose a weight that makes reps 8-10 difficult
Rest as needed after each round

C.
5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Single Arm Snatch 55/35lbs, alternating arms each rep
Overhead Plate Lunge 45/25lbs, alternating legs each rep

Rest 2 minutes

5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Pushpress 75/55lbs
Russian KB Swing 70/55lbs

D.
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!**

Registration is now open!

Tuesday, May 23rd, 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: 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.
6 Rounds: Every 3 1/2 Minutes
Bench Press: Heavy 6
-Underhand Grip
-Building in weight each round
Ring Rows with pause X 8-12 reps, unbroken
-choose an angle and rep scheme you can maintain for 6 rounds
-pause for 1 second at the top of each rep with bottom of rings touching ribs
KB Front Rack + KB Overhead Carry X 1 minute
-switch hand positions halfway through

**How to master the Reverse Grip Bench Press**

B.
For time: 3 Rounds; (10 minute Cap)
Row 250 meters
Single Arm Snatch, alternating 55/35lbs X 15 reps
Pushups X 21

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

5 Rounds: NFT
Seated DB Press X 10 reps
Ring Dips X 10 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!**

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