Friday, February 22nd, 2019 Defined Intramural Open 19.1 starts today!

Coach Danny and Coach Allyn working the rings!

A few notes about the Defined Intramural and the CrossFit Open:

This is our first year running the Open Intramural on Friday nights at Defined Lakeview. Having over 150 athletes registered this year, we are so excited to watch all of you complete both locally and globally! 

Friday Night Schedule Changes: 6pm and 7pm classes and open gym are both cancelled for the next 5 weeks and will be replaced by our Defined Intramural “Friday Night Lights” which will run from 6-9pm.

If you cannot make our “Friday Night Lights” to perform your open workout, below is a list of additional times you can complete the Open workout:

  • Thursday night, 8-9pm  
  • Friday during any class time or open gym time
  • Saturday Open gym from 11-2pm
  • Sunday Open gym from 9-11am
  • Monday during any class time or open gym time

If you perform the workout outside of the “Friday Night Lights” throw-down, you can still receive your participation points just for showing up on Friday night wearing your team colors to cheer and support your team! 

Good Luck to all athletes that are registered and competing! First timers, do not take this too seriously, have fun and push yourself along the way!

New Cycle starts this week! 
Week 1/4

A.
15 Minute Strength Circuit: 5 Rounds
Min 1:
Barbell Thruster
– Find heavy double
– Increase weight each round
– Front or back rack are both options for today
Min 2:
Romanian Deadlift
– Rep scheme: 15,12,10,10,8
– Increasing weight each round
Min 3:
Banded Plank Row X 20 sec. each side

B.
CrossFit Open 19.1
(Option #1: For any athlete in the Open or Defined Intramural, perform workout as listed below)
15 Minute Amrap
Wallballs X 19 reps
Row X 19 calories

(Option #2: For any athlete that is not in the Open or Intramural)
Team WOD: Teams of 2
15 Minute Amrap
Station 1: Wallballs
Station 2: Row X 19 Calories
*While partner 1 completes 19 calories on the rower, partner 2 is completing as many wallballs as possible. Once completed, partners switch both working at the same time!

– Men’s Rx and Master’s Men Rx: 20lb Wallball, 10 ft. target
– Women’s Rx and Master’s Women Rx: 14lb Wallball, 9 ft. target
– Men’s Scaled and Master’s Men Scaled: 14lb Wallball, 10 ft. target
– Women’s Scaled and Master’s Women Scaled: 10lb Wallball, 9 ft. target

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com 

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 5 spots left! Click here for more info! 

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 options 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!


Wednesday, February 20th, 2019 CrossFit Open starts this week!

A few notes about the Defined Intramural and the CrossFit Open:

This is our first year running the Open Intramural on Friday nights at Defined Lakeview. Having over 150 athletes registered this year, we are so excited to watch all of you complete both locally at globally!

Please make note of the following schedule changes: Friday 6pm and 7pm classes are cancelled for the next 5 weeks and will be replaced by “Friday Night Lights” which will run from 6-9pm on each of those 5 weeks.

Every week, workouts will be announced on Thursday night by Crossfit HQ. Every Thursday night we will determine if the space and equipment requirements of each Open workout will allow us to program the Open wod and use for Friday’s programming.

Similar to what we have done in the past, if the workout is not suitable for a class environment, we will alter the details as needed and also offer anyone the opportunity to perform the workout as prescribed on their own in any of the class times.

Friday Open Gym will be cancelled from 6-9pm during the 5 week Intramural.

After the first week we will do our best to try to come up with a way to organize and allow pre-registration for heats ahead of Friday night. We are using the first week to trouble shoot so please bare with us. 🙂

If you cannot make our “Friday Night Lights” to perform your open workout, here is a list of additional times you can use the gym to complete the Open workout: Friday, any class time prior to 6-9pm and Friday open gym. Saturday: 11am to 2pm on the open gym side. Sunday open gym. Monday open gym.

If you perform the workout outside of the “Friday Night Lights” throw-down, you can still receive your participation points just for showing up on Friday night to cheer and support your team!

Good Luck to all athletes that are registered and competing! First timers, do not take yourself too seriously, most of all, have fun and challenge yourself along the way!

New Cycle starts this week! 
Week’s Preview: Week 1/4
Friday: CF Open 19.1 + Defined Intramural

A.
Clean & Jerk
– (1+1)
– Build to a heavy for the day
– Take 15 minutes

B.
3 Rounds: 3 Minutes ON/ 3 Minutes OFF
Power Clean X 3 reps
Front Squat X 3 reps
Jerk X 3 reps
Burpee over Barbell X 5 reps

Round 1: 60% of C&J heavy from Part A
Round 2: 50%
Round 3: 40%

*Recording total rounds completed over all 3 amraps!

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com 

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 6 seats left! Click here for more info! 

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 options 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!

Tuesday, February 19th, 2019 CrossFit Open starts this week!

A few notes about the Defined Intramural and the CrossFit Open:

This is our first year running the Open Intramural on Friday nights at Defined Lakeview. Having over 150 athletes registered this year, we are so excited to watch all of you complete both locally at globally!

Please make note of the following schedule changes: Friday 6pm and 7pm classes are cancelled for the next 5 weeks and will be replaced by “Friday Night Lights” which will run from 6-9pm on each of those 5 weeks.

Every week, workouts will be announced on Thursday night by Crossfit HQ. Every Thursday night we will determine if the space and equipment requirements of each Open workout will allow us to program the Open wod and use for Friday’s programming.

Similar to what we have done in the past, if the workout is not suitable for a class environment, we will alter the details as needed and also offer anyone the opportunity to perform the workout as prescribed on their own in any of the class times.

Friday Open Gym will be cancelled from 6-9pm during the 5 week Intramural.

After the first week we will do our best to try to come up with a way to organize and allow pre-registration for heats ahead of Friday night. We are using the first week to trouble shoot so please bare with us. 🙂

If you cannot make our “Friday Night Lights” to perform your open workout, here is a list of additional times you can use the gym to complete the Open workout: Friday, any class time prior to 6-9pm and Friday open gym. Saturday: 11am to 2pm on the open gym side. Sunday open gym. Monday open gym.

If you perform the workout outside of the “Friday Night Lights” throw-down, you can still receive your participation points just for showing up on Friday night to cheer and support your team!

Good Luck to all athletes that are registered and competing! First timers, do not take yourself too seriously, most of all, have fun and challenge yourself along the way!

New Cycle starts this week!
Week’s Preview: Week 1/4
Wednesday: Clean & Jerk
Friday: CF Open 19.1 + Defined Intramural


A.
Back Squat: Warmup in sets of 5
– Take 9 minutes and 6 sets, building
– Build to 65% of 1rm Back squat or a light to moderate working weight

B. 
3 X Working Sets: Every 2 minutes
Back Squat @ 65% X 6-10 reps
– Choose a rep scheme between 6 and 10 reps and use that number for the 4 week progression.
Follow each set with:
Support Hold X 30-40 seconds
– Add Dips with pace if you are ready!
– Pace: 1.3.1.1

C.
Team Workout: Teams of 2
15 minute Amrap
Pullups, any style X 10 reps
– Option to Sub 1 Bar Muscle up for every 3 pullups
Pushups X 20 reps
Box Jumps X 30 reps

*Only 1 athlete working at a time, share the reps however your team decides

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 6 seats left! Click here for more info!

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 options 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!

Monday, February 18th, 2019 CrossFit open starts this week!

A snapshot from our Pre-season training with the Lincoln Park Rugby Team!

New Cycle starts this week!
Week’s Preview: Week 1/4
Tuesday: Back Squat + Team workout
Wednesday: Clean & Jerk
Friday: CF Open 19.1 + Defined Intramurals

A.
Mov. Prep: 3 Rounds: 1 minute on/ 20 sec. off
Inverted Barbell Row
Prone Snow Angels, internal to external rotation
HS Walk Progressions:
Level 1: Tall Plank shoulder touches
Level 2: Box assisted Plank to Pike inchworms
Level 3: Box assisted Pike walk arounds, cw, ccw

B.
Wendler Week 1 Strict Press: (Take 12 minutes)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.

-All percentages below are based on your “working 1RM”.
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+ x 85% (plus set)
-All sets today are in preparation for your max effort “plus set”.

C.
7 Rounds for time: (10 minute cap)
Single Arm Swing X 5 reps, Left
Single Arm Push press X 5 reps, Left
Single Arm Swing X 5 reps, Right
Single Arm Push press X 5 reps, Right
Toes to bar or Single Leg V-ups X 12 reps

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 4 seats left! Click here for more info!

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 options 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!

Friday, February 15th, 2019

We are on a transition week. Our next cycle starts Monday, Feb. 18th.

A.
EMOTM X 3 Rounds:
Min 1: BB RDL X 20-15-10 reps
Min 2: Situp to Straddle X 30-40 seconds

B.
EMOTM X 5 Rounds (10 minutes)
Min 1: Sumo Deadlift X 8 reps with pace
– Pace: 1.1.2.X
Min 2: Glute Bridge X 30-40 seconds

C.
7 Rounds (14 minutes)
Every 2 minutes complete the following as fast as possible:
10 X OHS or BS
35 X Double Unders

– Rest remaining time of each round
– Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
– Squats should be performed unbroken every round with whatever weight chosen
– BB weight: Using no more than 40% of C&J

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

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 options 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!

Wednesday, February 13th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Friday: RDL + SDL + CF Games 17.5 Inspired workout

A.
G.P.P.: Pressing Prep
2 Rounds: 60 on/ 15 off
1/2 Kneeling Bottoms up Press
– 30 seconds on each side using a light KB
Ring Rows with pause
Twisting Bear

B.
Strict Press + Pushpress
– Building to heavy for the day
– (1+3)
– 8 Sets, every 90 on the 90

C.
Tabata X 8 Rounds at each: (24 rounds)
Row for calories
Pushpress
– Backrack snatch grip
Toes to Bar or Alternating single leg V-ups

*Barbell weight: No more than 55% of Pushpress, 70% of Strict press 45% of C&J. Choose a moderate to light weight you can control for each 20 sec. round.

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

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 options 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!

Tuesday, February 12th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Wednesday: Strict Press + Pushpress + Tabata
Friday: Long wod

A.
Power Clean + Power Jerk
– Build to a heavy (1+1) for the day
– Take 15 minutes
– If you find your heavy early, drop down by 20% and work on drop sets

B.
Barbell Cycling: Hang Power Clean
3 Rounds: 30 seconds on, 90 seconds rest
– Choose a weight that is around 50-60% of your heavy from today and perform max reps unbroken, touch and go for 30 seconds.
– Option to increase weight for each round or stay at one particular weight
– Focus is barbell efficiency

C.
10 Minute Partner Amrap
Teams of 2, alternating rounds
Russian Swing X 8 reps
– Unbroken and heavy
Ball Slams X 6 reps
Burpees X 4 reps

– Speed rounds, sprint through each round as fast as possible resting while your partner works. Alternate every round!

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

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 options 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!