Tuesday, June 20th, 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 Shoulders- The shoulders figure into every upper body exercise. If your arms are moving, that movement is occurring along the joints that comprise the shoulder. Get rid of shoulder pain and start moving correctly. The answer is simple: consistency!


UPDATES & UPCOMING EVENTS

We are on week 4/4 on this current cycle! Next week is a deload/transition week.  New cycle starts July 3rd.

Beach WOD + SpikeBall Tourney: This Saturday, June 24th, 9:30am @ Montrose Beach.  Weather dependent. Updates will be posted to the website Saturday morning by 8am!

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.
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

Elevated Renegade Rows X 30 seconds each side

B.
3 Rounds; for time: (12 minute cap)
21/15 X Calorie Row
18 X Wallballs 20/14lbs
15 X Russian KB Swing 55/35lbs
12 X Burpees

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!**

LS athletes Erich and Aimee reppin’ CFD in Ljubljana, Slovenia #hoozah!

Monday, June 12th, 2017


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, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
12 Minute Quality Amrap
Single Leg RDL with Medball Reach X 1o each side

Cossack Squat X 10 each side, alternating
-add a KB in goblet position for resistance

Pushup Plus X 10 with pause
-Pause at the top and bottom of each rep for 1 second isometric pause

B.
Hero WOD: “Kelly” (modified from 5 Rounds)
4 Rounds: for time; (24 minute Cap)
Run 400 meters (Row 500 meters)
30 X box Jumps 24/20″
30 X Wallballs 20/14lbs
C.
Bonus: “The Grind”, (to be completed after class)

21-15-9: not for time
Abwheel Rollouts
Strict Leg Raises
*take your time, move slow, rest as 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!**

 

"Working OUT IV"

“Working OUT IV”

Monday, May 15th, 2017


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.
12 Minute Quality Amrap
Turkish Getup X 2 per side
-using BB, KB, or DB
Bulgarian Split Squat X 8 per side
Hollow Tuck Rocks X 30 reps
-scale down to Hollow tuck Hold X 1 minute
Rest as needed after each set

B.
“Fight Gone Bad” Prep
3 Rounds: Spend 1 minute at each station
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For calories
Rest 2 minutes after each round
*Recording lowest scored round
**Last performed on 2/3/17

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

3 Rounds: not for time;
20 Calorie X Assualt Bike
1:00 Minute Double Overhead Hold

*Repeat from last Monday.

**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 CFD Granite Games competitors, 2017!

Our CFD Heartland Games competitors, 2017!

Friday, April 20th, 2017 Last Day of our first testing cycle!


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!

SATURDAY SCHEDULE CHANGES: Lakeview: 11am team wod cancelled for our Free “Intro to CF” Class. Noon OLY will be moved from 12:30-2pm.


UPDATES & UPCOMING EVENTS

Retail Pre-Order Sale: Order now through this Friday night!  CFD Shopping Mall here.

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

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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, May 4th
Lincoln Square: Starting Monday, May 1st


TODAY’S WOD

A.
“500”: for time: (40 minute Cap)
100 X Calorie Row
Rest 3 minutes
100 X Wallballs 20/14lbs
Rest 3 minutes
100 X Single Arm Snatch 55/35lbs
Rest 3 minutes
40-30-20-10
Double Unders
&
Abmats

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

Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!

Today’s Focus: Pec stretch and front shoulder. Those pushups from Cindy got you like whoa? Release your chest and front shoulder muscles to give more slack to your shoulder blades to help with a healthy overhead position.

Video Demo! 

**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!**

DSC_5061

 

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

Friday, March 16th, 2017 CrossFit Open 17.4


UPCOMING SPECIALTY CLASS

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Team WOD @ 11am at LV is cancelled for this weekend only!

Weightlifting Technique Class with Coach Noal, This Saturday at LV.  Time change: 12:30pm to -2pm for this week only!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, March 18th 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!

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


TODAY’S WOD

A.
10 Minute Quality Amrap:
Row  X 10 power pulls
(aim for the most amount of cals in 10 pulls)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep reactive stretches)
Handstand Pushup Shoulder Shrugs  X 10 reps

B.
Every Other Minute on the Minute: (12 Minutes)
Odd Minutes: Deadlift 10-8-6-5-5-5
Even Minutes: Handstand Pushup practice X 3-6 unbroken reps
(working on efficiency and technique)

C.
CrossFit Open 17.4 Video Demo (This week’s open is a repeat of 16.4)

13 Minute Amrap
55 X Deadlifts
55 X Wallballs, 20/14lbs to a 10/9ft target
55 X Calorie row
55  X Handstand push-ups

*Open Competition Rx 18-34 yrs old: 225/155lbs
*Barbell weight should not exceed 55% of 1rm Conventional DL
*Sub for HSPU: Hand Release Pushups
*See details on  weights and movement standards for each category by clicking the link above for mens, womens, scaled, teens, masters, etc…

CF Open Rules and Regulations:
-Any grip on the Deadlifts is acceptable
-No bounce allowed on the Deadlifts
-Measure out a box for the hands at 36″wide X 24″ deep
-Measure out 2 lines for the hands, 1 at wrist and 1 line 3″ below that
-Head must connect with floor with each HSPU rep
-Heels must end above line for each HSPU rep
-Note time at the end of each movement for tiebreakers

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

The bonus work is recovery! Spend 10-20 minutes with a foam roller, stretch band and mobility ball working on something tight and specific to your weaknesses!

**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!**

 

17.3!

CF Open 17.3!