Sunday Training Schedule

• 9a to 11a – Open Gym
• 9a – Simulated Long Run/Row
• 10a – Kettle Bells
• 11a – Yoga

Simulated Long Run/Row Programming

• Part 1 – Handstand Pushups & Cleans
• Part 2 – Thrusters & Double Unders
• Part 3 – Rowing Conditioning Intervals

Kettle Bell Programming

• Part 1 – KB Complex
• Part 2 – Handstand Pushups & Cleans
• Part 3 – Thrusters & Double Unders

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 

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only a few 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!

Saturday Training Schedule

• 8a – DefCon
• 9a – Strength Cafe
• 10a – Team Workout
• 11a – Team Workout
• 12p – Olympic Weightlifting

Strength Cafe Programming

• Part 1 | Squat (or variation) + pulling & pushing volume.
• Part 2 | Bodybuilding Finishing Work

Team Workout Programming

• Part 1 | 2 Rounds of Deadlift & DB Thrusters
• Part 2 | 2 Rounds of Rowing & Burpee Box Jumps

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 

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only a few 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!

Defined Specialty Classes in addition to standard open gym times for today. 

Announcements & Upcoming Events

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 

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 7 open 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!

Sunday Training Schedule:

• 9a to 11a – Open Gym
• 9a – Kettle Bells Class
• 10a – Simulated Long Run
• 11a – Yoga

Kettle Bell Programming

• Part 1 – EMOM Work | Floor Press, Turkish Get-Up, Windmills
• Part 2 – EMOM Work | Russian KB Swings & Squats
• Part 3 – Conditioning A | Rowing & KB Front Rack Lunges
• Part 4 – Conditioning B | KB Deadlifts & Handsand Walks

Simulated Long Run Programming:

• Part 1 – 10m AMRAP | Muscle Ups & Ab Mats
• Part 2 – 10m AMRAP | Rowing & KB Lunges
• Part 3 – 10m AMRAP | KB Deadlifts & Handstand Walks

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

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!

Saturday Training Schedule:

• 8a – Def Con
• 9a – Strenth Cafe
• 10a – Team Workout
• 11a – Team Workout
• 12p – Olympic Weightlifting

Strength Cafe Programming:

• Part 1 – Coan Row
• Part 2 – Front Squat
• Part 3 – Tabata Pressing & Ab Work

Team Workout Programming:

• Part 1 – Barbell Complex Strength Work
• Part 2 – Conditioning A | Rowing & Hang Power Cleans
• Part 3 – Conditioning B | Heavy DB Thrusters & Rope Climbs

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

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!

Sunday Programming

9a to 11a – Open Gym

9a – Kettle Bells

10a – Simulated Long Run/Row

11a – Yoga (guests invited)

Kettle Bell Programming

EMOTM x 5 min

Right & Left Side: High Pull, Snatch, Swing Pull, Swing Snatch

EMOTM x5 min

Right & Left Side: Deadlift, Squat, Lunge

For time: 10! of KB Front Squats & Jump Rope

10 min ARMAP of Single Arm Swings, Rowing & Burpees

Simulated Long Run/Row Workout

10 min AMRAP of DB Clean & Jerks, Rowing, Burpees

For time – 10! of: KB Squats & Jump Rope

EMOM x 10 min of Rope Climbs & Slam Balls

Announcements & Upcoming Events

Defined Open Intramurals 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.

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! This Saturday, February 2nd, from 11am-Noon Register here! 

Nutrition Workshop, Part 2/2: “Fueling for Performance” with Registered Dietitian, Kristen DeAngelis and Coach Cara, Sunday, Feb. 17th, 12:15-1:30pm. More details here!

Next Defined Foundations  – Starting Sunday, February 3rd and Feb. 17th 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 

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!