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

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

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”.

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 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!