Tuesday, January 2nd, 2018

Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Cancelled this week. Will pick back up next week.


Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details 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, January 20th 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: Starting Sunday, 1/7, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!


Deload/Transition Week. Next cycle starts on January 8th.

A. 
Option 1: Pushpress + Jerk
-(1+2), building in weight
-8 sets x every 90 seconds
*2 X Drop Sets, every 90 seconds
-20% less than heavy

Option 2: Snatch Grip Pushpress + Snatch Balance
-(1+2), building in weight
-8 sets x every 90 seconds
*2 X Drop Sets, every 90 seconds
-20% less than heavy

B. 
20 Minute Amrap
“First”
5 X Thrusters
7 X Hang Power Clean
9 X Sumo Deadlift HighPull
*Barbell Competition Rx: 95/65lbs
-use no more than 35% of C&J or 45% of Pushpress
*Option to complete Amrap with Single arm KB @ 55/35lbs

Throwback to our last workout of 2017 at Lincoln Square!

Tuesday, January 3rd, 2017 Happy 6 Year Anniversary to CrossFit Defined!

HAPPY 6 YEAR ANNIVERSARY TO CROSSFIT DEFINED!

January 3rd, 2017 marks exactly 6 years since CFD first opened its doors. We started our first onramp with 10 members; some of which are still with us today! We outgrew our first facility on Southport in 16 months.

CrossFit Defined Lincoln Square became a reality only 30 short months from the day we opened. We have been blessed by many talented coaches, athletes, motivated individuals and of course countless truly inspiring people that we now call friends! Here is to another amazing 6 years and to much success for all of our athletes old and new in 2017.

A special shoutout to all of the special individuals that have been with us since the beginning and have believed and trusted in us for their fitness since!  Here is to another great year! 

Attendance Tracking is coming soon to CrossFit Defined!  In the New Year we will be launching an attendance tracking system using quick check-ins on I-Pads at both gyms.  Keeping track of attendance will help us offer reward incentives, improve our ability to help with athlete accountability as well as offer statistical data for work reimbursements. More details coming soon!

Meat Share 24 Hour Sale – purchase quality grass-fed happy free-range products from “Steve The Meat Man.”  Order here, delivery this Saturday.

New Cycle Starts today! Click here to learn more about our new cycle and the changes for 2017

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

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: Prioritize Mobility in the new year. We will start from the ground and build up each week.  The ankle is the first major joint up the chain of movement in your body. It effects everything. Increase range in your ankles to increase your squat and decrease knee issues. PR your mobility!

“Free Intro to CrossFit Class” for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, January 28th. Register HERE.

Onramp Dates for 2017: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, January 5th, 2017
Lincoln Square: Starting Saturday, January 7th, 2017

A.
Front Squat + Jerk: (3+2)
-Pause for 1 second in each Jerk catch
-Take 15 minutes,building in weight to a heavy (3+2) for the day

*Optional sub station: Follow with Band Pull Aparts X 15 reps
-choose any variation from series: Band Pull Apart Super Series!

B.
20 minute Amrap
“First”
5 x Thrusters 95/65lbs (CFD Master’s 40+: 75/55lbs)
7 x Hang Power Cleans 95/65lbs
9 x Sumo Deadlift Highpulls 95/65lbs
*Compare scores to last attempt on 1.4.16

C.
Bonus: Grind Work, (to be completed after class.)
3 rounds; not for time
Strict Bar muscle ups X 2-6 reps
-use band assistance if needed
Strict Chest to bar pullups X (2x the amount of M/U you chose to complete)
-use band assistance if needed
Strict Pullups X (1.5x the amount of chest to bar you completed)
Rest as needed after each set!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!

Women's group: CFD 2016 In House Weightlifting Competition

Women’s group: CFD 2016 In House Weightlifting Competition

Monday, January 4th, 2016 Happy 5 Year Anniversary to CFD!

Meat Share – January 9th Pick Up (deadline to order is on the 6th)

CFD Lincoln Square: Olympic Lifting Class, 6-7pm with Coach Noal. All levels are welcome. Please come warmed up and ready to go!

HAPPY 5 YEAR ANNIVERSARY TO CROSSFIT DEFINED!

January 3rd, 2016 marks exactly 5 years since CFD first opened its doors.  We started our first onramp with 10 members; some of which are still with us today! We outgrew our first facility on Southport in 16 months.

CrossFit Defined Lincoln Square became a reality only 30 short months from the day we opened. We have been blessed by so many talented coaches, gifted athletes, motivated individuals and of course countless truly inspiring people that we now call friends!  Here is to another amazing 5 years and to much success for all of our athletes old and new in 2016.

WE ARE EXTREMELY PROUD OF WHAT CROSSFIT DEFINED HAS BECOME FOR SO MANY PEOPLE!

humble-beginnings

CFD 1.0 Southport – CFD 2.0 Belmont – CFD Lincoln Square

Jan. 3rd, 2011.  Day 1 Onramp.  A big shoutout and Congratulations to Coach Cara and Athlete Andrew Mott for being with us the full 5 years!

Jan. 3rd, 2011. Day 1 Onramp. A big shoutout and Congratulations to Coach Cara and Athlete Andy Mott for being with us the whole 5 years!

A.
Performance: (15 minutes)
Jerk + Front Squat: (2+3)
-Pause for 3 seconds in each Jerk Catch
-1 set every 90 sec – 2 min
-Building to something heavy and challenging
*Follow each set with Band Pull Aparts X 15
-Any variation: Band Pull Apart Super Series!

Competition: (15 minutes)
Front Squat + Jerk: (3+2)
-Pause for 3 seconds in each “dip” portion of the jerks
-1 set every 90 sec – 2 min
-Building to something heavy and challenging
*Follow each set with Band Pull Aparts X 15
-Any variation: Band Pull Apart Super Series!

B.
Performance/Competition:
“First” 
20 minute Amrap
5 Thrusters 95/65lbs (CFD Master’s 40+: 65/45lbs)
7 Hang Power Cleans 95/65lbs
9 Sumo Deadlift Highpulls 95/65lbs
*Compare scores to last attempt on 1.03.14

Friday, January 3rd, 2014 CFD’s Official 3 Year Anniversary

Humble Beginings.

Humble Beginnings

Today marks exactly 3 years since CFD opened its doors.  We started our first onramp with 10 members; most of which are still with us today! We outgrew our first facility on Southport in 16 months.

30 months from the day we opened, Lincoln Square became a reality. We have been blessed by so many talented coaches, gifted athletes, motivated individuals and of course countless truley inspiring people that we now call friends!  Here is to another amazing 3 years and to much success for all of our athletes old and new in 2014.

HAPPY 3 YEARS CFD, WE ARE PROUD OF WHAT YOU HAVE BECOME FOR SO MANY GIFTED PEOPLE!

2011 and 2013

2011 and 2013

A. 8 Rounds: E.M.O.T.M
(every minute on the minute)
Split Jerk: 80%x3

B.
20 minute Amrap
“First”
5 Thrusters 95/65lbs
7 Hang Power Cleans 95/65lbs
9 Sumo Deadlift Highpulls 95/65lbs
*Compare scores to 2.19.13

Tuesday 2.19.13

A. Take 20 minutes-
Romanian Deadlift: Find your heavy 5
-Using a squat rack at waist height, take this movement from the top down.
-Points worth noting: Slight bend in knees throughout movement, push hips back to start the descent, keep the bar as close as possible.
-Never let the weight hit the ground, maintain tension!
-If weight hits ground, lumber curve is lost and/or your hamstrings politely tell you no more… You have gone too low!
*Compare scores to 1.15.13

B.
20 minute Amrap
“First”
5 Thrusters 95/65lbs
7 Hang Power Cleans 95/65lbs
9 Sumo Deadlift Highpulls 95/65lbs
*Recording your max number of rounds/reps completed in 20 minutes
*Compare scores to 5.15.12

Maureen working her Handstand skills in Florida. Hoozah!

Tuesday 5.15.12

This Week’s Schedule changes: Please make note!
-Thursday: Still open gym but we will offer a fun WOD option, also, we will be adding morning classes, 5:30 and 6:30 AM

-Friday-Sunday: Closed for CrossFit Regionals competition, please come out to support your team.
Who’s coming? Post to comments!

 

Grady's pic reminds me of something I cant quite put my finger on yet...

 

A.
Take 20 minutes: Find your 3RM Hang Clean.
-Start from a hang position, catch in a full squat, stand to full extension
-Cannot drop bar until all 3 reps are completed
-Hips must break the parallel plane for your score to count
-Control weight to ground after rep is completed

B.
20 minute Amrap
“First”
5 Thrusters 95/65lbs
7 Hang Power Cleans 95/65lbs
9 Sumo Deadlift Highpulls 95/65lbs
*Recording your max number of rounds/reps completed in 20 minutes