Wednesday, December 5th, 2018 Testing week at Defined!

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test 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 gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Friday: Bench Press + “Fran”

Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

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 8 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,

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.

Friday 5.10.13

Compression Gear by 2XU.  Website  We will be placing a special order with 2XU next week.  If you are interested in purchasing Compression Gear for your workouts or for Recovery, please check out the website and email to place your order.  All orders will be charged directly to your account and if you purchase through CFD you will r receive a 15% discount  off retail with no shipping.  Please look for an email on Monday, all orders must be placed by Wednesday of next week!.


A. Take 10 minutes-
Max height Standing box jump
-No steps, no running starts, no using of hands. Must show control on landing.
-Option to sub max distance broad jump X 3 if you are new to this or have any trouble jumping on those pesky wooden boxes of torture. IF you have tall socks, shin guards, and/or leg armor; please bring that in today.
-Take this opportunity to beat your last max height jump or finally overcome your fear of jumping on a box height that holds a special place in your nightmares.
**Compare scores to 8.21.12**

B. Take 20 minutes-
Sumo Deadlift: Find your heavy 3.

10 minute Amrap
115/75lb Front rack lunge – max reps
-Knee must touch ground for every lunge and hips must come to full extension for every rep to count.
*Every fail, complete 10 hand release pushups

-This WOD was inspired by this year’s CrossFit Regionals Team Workout. After a challenging chipper, Regional Team Athletes must lunge 90 feet with a Fat Axle bar in the front rack position, mens weight is 160lbs, womens weight is 100lbs.


Tuesday 8.21.12

Take 25 minutes:
Front squat with 23×1 pace: Heavy 3
-Pace: 2 seconds down, 3 seconds in the hole, come up as fast as possible, 1 second at the top
-Focus on open midline, elbows high, and maintaining lumber curve. Limit your squat depth to keep all three points strong!

Max Vertical Box Jump test: 3 attempts per height, find max height in time given! BRING YOUR SHIN GUARDS TODAY!
-No walking or running to target
-All jump attempts must come from a static stance and all jumps must land without the assistance of your hands to qualify!

For time:
Thrusters 95/65lbs
Box Jumps 24/20″
Run 400 meters (every round)
*20 min time cap

Bonus Round Optional
50 Superman holds with 1 second in extension
40 Walking Vups
30 Hollowbody rocks
3 Rounds:
20 sec “L” Holds
Rest 20 seconds