Thursday, December 13th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)
Friday Programming Details – Strength – Hang Power Clean  // Conditioning – Bear Remix + Abs


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, January 6th – A newly designed 2-week onramp course that will get cover everything you need to know to enter our group program! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

“Get What You Came For” – New article by David Sutor,

Thursday, December 6th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)
Friday Programming Details – Strength – Bench Press  // Conditioning – Fran

 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Thursday, November 29th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)

Friday Programming Details – Strength – Deadlift Heavy Single or Triple  // Conditioning – TBA


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Saturday, November 24th, 2018

Schedule Changes:

Thursday – 
8a to 11a Open Gym (all classes closed for the holidays)
Friday – 9am, 12p & 5pm classes only.
Saturday – 9a Strength Cafe, 10a Team Workout, 11a Weightlifting/Olympic Lifting

Strength Cafe Programming

Part 1 – Barbell Complex
– 5 Deadlifts
– 5 Bent Over Rows
– 5 Clean Pulls
– 5 Push Presses

Part 2 – Bench Press Heavy Set of 3 w/ a Competition Pause

Part 3 – Bench Press Max Reps @ 60% followed by 30-second sprint on the rower

Part 4 – Farmer Carry + Hungarian Squat Mash Up

Team Workout Programming

Accessory Work – Landmine Strict Press x6 (each side) + Single Arm Row x6 (each side)

Part 1 – Hang Power Cleans & Box Jumps followed by “Syncro Lunges”

Part 2 – DBL KB Thrusters & Pull-Ups (or Bent Over Rows) followed by “Syncro Burpees”

Come to call for the rest of the details 😉

 


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Friday, November 23rd, 2018

Post Holiday Workout / Simulated Long Run inspired by Coach Kevin

18 rounds total for time:

6 rounds of
20 Deadlifts 155/115
300-meter row

6 rounds of
30 Weighted Ab Mats 25/15
30 Slam Balls

6 rounds of
20 Double DB/KB Push Press 55/35
300-meter row


Schedule Changes:

Thursday – 
8a to 11a Open Gym (all classes closed for the holidays)
Friday – 9am, 12p & 5pm classes only.
Saturday – 9a Strength Cafe, 10a Team Workout, 11a Team Workout

 


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Thursday, November 22nd, 2018

Enjoy the day off, spend time with loved ones, and take a moment to give thanks and appreciation to all the great things in your life.

Team CFD


Schedule Changes:

Thursday – 
8a to 11a Open Gym (all classes closed for the holidays)
Friday – 9am, Noon and 5pm wods ONLY
Saturday – 9a Strength Cafe, 10a Team Workout, 11a Team Workout

 


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, December 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have about our programClick here! 

Free “Intro to CrossFit” Class: For anyone completely new to CrossFit. A class held once a month for anyone that is interested in learning more about our program. All levels are welcome! Saturday, December 1st, from 11am-Noon Register

“Get What You Came For” – New article by David Sutor, here.

Thanksgiving Day – Closed

Have a great holiday everyone.  Be safe, eat good food, hang out with family and friends and be thankful for all the absolutely wonderful things in your life.

We will see you (and maybe your friends) on Friday for a “Deck of Cards” game.

Holiday Schedule Reminder:

Thursday: Closed (Thanksgiving)
Friday: 9 & 12p ONLY (bring a friend day)
Sat & Sun: Normal schedule!

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