Friday, June 9th, 2017


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.
6 Rounds: Every 3 Minutes
Strict Shoulder Press X 6-8 reps
-building in weight each round to a heavy
Table Top Stretch X 30 seconds
Scale up to Thoracic Bridge
Scale down to Glute Bridge
Prone Snow Angels X 30 seconds
-add 2.5-5lb plates in each hand if needed

B.
For time: (12 Minute Cap)
24-18-12
Single Arm DB Snatch 55/35lbs
-alternating arms each rep)
Russian KB Swing 70/55lbs
Toes to Bar
-scale to hang tucks or walking vups
Jumping Lunges

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

3 Rounds; each for time:
100 X Double Unders
25 X Kipping HSPUs
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!**

 

Olympic Lifting Technique Class: Thursdays and Saturday options @ both gyms!

Olympic Lifting Technique Class: Thursdays and Saturday options @ both gyms!

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

Monday, May 8th, 2017


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 Monday, May 31st


TODAY’S WOD

A.
Power Clean + Front Squat: (1+1) X 2
-Take 16 minutes, building to heavy for the day
-Reset between cycles
-8 Sets X every 2 minutes

B.
3 Rounds; not for time
Bulgarian Split Squat X 8 reps each side
-Front rack or farmers carry position
-Double DBs or KBs
Bent over Barbell Row, underhand grip X 12 reps

C.
For time: (8 minute cap)
30-20-10
Single Arm DB Thruster 55/35lbs
Toes to Bar

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

3 Rounds:
20 Cal X Assualt Bike
1:00 Minute Double Overhead Hold

**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, 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

Wednesday, April 5th, 2017


TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: The shoulders figure into every upper body exercise. Get rid of shoulder pain and start moving correctly. The answer is simple: Consistency!


UPDATES & UPCOMING EVENTS

Recovery Yoga with Coach Rachel, 10:30-11:30, This Sunday at CFD Lincoln Square. All friends and family of members are welcome to attend free of charge!

Athlete Survey: Thankyou to all of our athletes that took the time to respond back to our End of 2016/Beginning of 2017 Athlete Survey!  We are working our way through your answers and will be slowly implementing meaningful changes relating to your feedback!

First “Testing Phase” of the year: 2 week testing: 4/10-4/23 More details to come!

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, This Saturday, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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, April 6th (Still time to register last call, this Sunday)
Lincoln Square: Starting Monday, April 3rd (Still time to register, last call, this Wednesday)


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 75%

B.
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
80% X 3
75% X Max reps, unbroken

*Recording total reps and weight lifted in last max effort set

C.
Team WOD: Teams of 2 (15 minute cap)
*Rotate every 5 or 10 or 15 reps!
3 Rounds for time;
25 X Toes to Bar
25 X Wallballs 20/14lbs
25 X Calorie Row

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

3 Rounds; not for time
15-20 X GHD Situps
15-20 X GHD Back Extensions
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!**

 

Coach Kay and Alex coaching Coach Kay's sister post onramp.  Inspire by example!  #fitfam #cfdstrong

Coach Kay’s sister Julie working hard in her first wod class  post onramp! . Inspire by example! #fitfam #cfdstrong

Wednesday, March 29th, 2017


 TODAY’S SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Recover your grip, hips & quads.The pelvis and trunk are your transmission for power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize and reap the rewards.


UPDATES & UPCOMING EVENTS

CROSSFIT OPEN RANKINGS AFTER 5 EVENTS

17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 43RD in the North Central Region
17.4: 85TH in the North Central Region (WORST GYM RANKING)
17.5: 33RD in the North Central Region (BEST GYM RANKING)
Overall: 53rd / 309 teams in North Central Region
WorldWide Ranking: 577th / 4200 CF affiliates

Spotlight Athletes: Sean & Chelsea. Read their story here! 

Pose Running Endurance Workshop with Coach Mark and Coach Allyn, April 8th. Limited space available!  REGISTER HERE!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

6-Week Macro Challenge! 1 more week!

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, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Skill Review: Hollow position
1. Review of Hollow position + Rock the boat Partner Drill!
2. Tabata Mashup X 6 Rounds: 20 on/ 10 off
Hollow Hold + Superman Extension
3. 8 Minute Quality Amrap
Choose an option that is attainable and challenging!
Kip Swing with block X 10-15 reps
Kipping Pullup X 10-15 reps
OR
Kipping Chest to Bar Pullup X 10-15 reps
Follow each set with:
Box Assisted Shrug and Shift drill X CW + CCW
OR
Wall Shuffle Drill X 10 ft in each direction
Reverse Crunch X 20 reps

B.
For time: (20 minute Cap)
Buy in: Run 800 meters
Sub with Row X 1200/900 meters
5 Rounds:
10 X Toes to Bar
10 X Burpee Box Jump overs 24/20″
Buy out: Run 800 meters
Sub with Row X 1200/900 meters

**Wednesday’s weather will be a high of 45 with a low of 35, bring a jacket to run with!** 

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

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

**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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