Tuesday, May 15th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Teens starting Friday, May 18th. Registration and details here.

CrossFit Kids starting Monday, June 4th. Registration and details here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A. 
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)
Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Press X 10-15 reps
Min 3: Handstand Hold x 30 seconds
B. 
E.M.O.T.M. X 30 minutes (6 rounds)
Min 1: Double unders X 35 reps
Min 2: Slamballs X 15 reps
Min 3: Single Arm OH Lunge X 15 reps 55/35lbs
Min 4: Wallballs X 15 reps 20/14lbs
Min 5: Rest

Coach Danny dropping knowledge to the young ones.

Friday, April 27th, 2018 Testing Week!

Today’s Specialty Classes

“CrossFit Teens” @ Lincoln Square, 4-5pm  Ages 12-17 years old. Pre-registration required. (Week 2/4)  Please reach out to Coach Noal@crossfitdefined.com if you want to late join our current session or have interest in our next session!


Announcements & Upcoming Events

CFD Apparel Flash Sale: We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will closes today @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

A. 
G.P.P.: 3 Rounds; 1 minute on/ 15 seconds off
Wall Climb to Hollow Handstand Hold
Single Leg KB Swap X 30 seconds each side
Rotational Ball Slams, alternating

B.
“Fight Gone Bad E.P.”
Three rounds of: 1 Minute of max reps @ each station, 2 minute rest
Wall-balls, 20/14lbs
Sumo Deadlift high-pulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
Rest X 2 minutes

start em young!

 

 

Tuesday, April 10th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting this Sunday, April 8th (late registration open till Tuesday @ Noon)
Lincoln Square: Next onramp starting this coming Monday, April 9th (late registration open till Wednesday @ Noon)

Cycle 3 Programming Details


Week 4/4
Week’s Preview:
Wednesday: Halting Power Clean/Snatch + Running WOD
Friday: Back squat high % work + “Air Force”

A. 
Strict Press + Pushpress (1+2)
-1 set every 90 seconds X 8 Rounds
-Building in weight to a heavy (1+2)

B.
Every 2 minutes X 5 Rounds
Perform the following;
Pushpress + Push jerk (2+2)
-Using your heavy set from Part A
Sprint Row, AFAP X 150/105 meters
Rest remaining time of each round

C.
8 Minute Amrap
Wallballs 20/14lbs X max reps
*Everytime you break, perform the following:
Abmats X 15 reps

*Recording total wallball reps completed!

 

Tuesday, March 27th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., (NEW CLASS TIME: 6:30-7pm.March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, 6-7pm  Ages 5-11 years old. Our next 6 week session starts Saturday April 7th and will include a Monday and/or Saturday class option. Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, April 8th
Lincoln Square: Next onramp starting Monday, April 9th

Cycle 3 Programming Details


Week 2/4
Week’s Preview:
Wednesday: Turkish Getups + Wendler Deadlift + “Grace”
Friday: Strict press + Push press + rowing and pullups

A.
Back Squat:
-Take 10 minutes to build to a working weight at 80% of 1rm

B.
Working Sets X 4
-Every 2 1/2 minutes
80% X 5
85% X 3
90% X 1
85% X 3

*Follow each set with Hollow Body Hold X 40 seconds

C.
For time: (10 Minute cap)
50 X Wallballs 20/14lbs
40 X Row for calories
30 X Abmats
20 X Box Jumps 30/24″
10 x Single Leg Burpees

 

Wednesday, March 7th, 2018 Week 3: CrossFit Open!

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara from 6:-6:30pm. March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


Announcements & Upcoming Events

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th
Lincoln Square: Next onramp starting Monday, March 12th


Cycle 2, 2018: Week 4/4
Week’s Preview:
Friday: Back Squats + Open WOD 18.3

A.
Athlete’s Choice!
“Big Clean Complex”
6 Rounds of the following Complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Heaving Snatch Balance
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

-One round consists of all 12 reps
-Try not to drop the bar during the entire round
-Rest as needed between rounds
-Increase weight each round, building for 16 minutes
-Full Squat catch on all movements, scale to power position if needed!

*Recording heavy set from the day!

B.
Tabata X 8 Rounds @ each station (12 minutes)
Wallballs 20/14lbs
Slam Balls 40/30lbs
Pushups or Dips

Say hello to our most recent graduating onramp at Lincoln Square. #cfdstrong #cfdfitfam #cfdnewbies

Monday, February 26th, 2018 Week 2: CrossFit Open!

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square with Coach Danny and Coach Igor, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 3/6. Our next 6 week session starting April 7th will include a weekend class option; registration coming soon! Email Cara@crossfitdefined.com if you would like more information!


Announcements & Upcoming Events

CrossFit Open 18.1 Score Submission: Reminder to submit your scores by Monday 7pm at the latest! Submit here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th
Lincoln Square: Next onramp starting Monday, March 12th


2018 CrossFit Open has begun! Registration still open until Monday, Feb. 26th, 7pm CST.  CF Open Registration here! 

Cycle 2, 2018: Week 3/4
Week’s Preview:
Tuesday: Row technique and Sumo Deadlift
Wednesday: Shoulder/Upper Back GPP + Wendler Strict Press
Friday: Heavy Cleans + Open Wod 18.2

A.
Back Squat: Sets of 6-10 reps
-Take 8 minutes and build to 65%+ of 1rm
-If you dont know your 1rm, build in sets of 6 reps to a working weight
-Week 3/4: Add 5-10lbs from week 2

B.
3 Rounds: Every minute on the minute;
Minute 1: Back Squat @ 65%+ X 6-10 reps
-choose a rep scheme and stick with it for the cycle
Minute 2: Kipping Handstand Pushups X max, submax, submax
-Scale to Pushups or Modified HSPUS from box
Minute 3: Side Plank Twists X 10 each side

C.
12 Minute Amrap
10 X Box jump overs 24/20″
30 X Wallballs 20/14lbs
50 X Double Unders or 1 minute of Singles
Rest 60-90 seconds

*Recording fastest round completed!

Defined Lincoln Square reppin’ Team Orange, Yellow and Blue! #DefinedIntramurals

Wednesday, January 24th, 2018

Today’s Specialty Classes

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


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day this Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration here. 

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp open for registration: This Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th


4 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview: Week 3/4 Programming details for Cycle 1!  
Friday: Shoulder Prep + Wendler W3 Bench Press + Open WOD 16.3
A1. 
Front Squat + Jerk: (3+2)
-Take 15 minutes, building to 90% of C&J
*If you dont have your C&J 1rm, build to a moderate/heavy working weight
A2.
Working Sets X 2 @ 90% X (3+2)
-Every 2 minutes perform 1 set
-Pause X 1 second in the catch of each jerk to show control!
B. 
For time: (12 minute cap)
3 Rounds:
Conventional Deadlift X 20 reps 115/75lbs
Bar over burpees X 10 reps
Rest 1 minute
3 Rounds:
Wallballs X 20 reps 20/14lbs
Toes to Bar or V-ups X 10 reps
*Barbell weight should be no more than 40% of C&J or 30% of Deadlift