Friday, June 22nd, 2018

Announcements & Upcoming Events

Murph Day – This Sunday, June 24th from 7a to 11:30a with a huge potluck style BBQ to follow @ CFD Lincoln Square. Registration and details here.

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 8th: Contact Coach, to schedule your Q&A intro session or hold your spot in our next On-Ramp.

Week 3/4

OLY Complex: Athlete’s Choice
Power Clean + Hang Power Clean: (1+2)
Power Snatch + Hang Power Snatch: (1+2)
-Take 15 minutes building to a heavy set for the day
*2 X Drop Sets: 20-40lbs less than your heavy set from Part A.

12 Minute Amrap: (Teams of 2)
Row 1,000 meters
-Alternating every 100 meters with your partner, with only 1 partner working at a time
in remaining time, complete Amrap of the following;
Power Jerks X 50
Kneeling Ball Slams X 50 40/30lbs
Partner Medball Russian Twists X 50

*Rx Barbell weight: 115/75lbs
-Barbell weight should not exceed 40% of C&J or 55% of Pushpress

Working OUT V. Event 3: “De-Tour”



Monday, February 19th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square with Coach Danny and Coach Igor, 6-7pm  Ages 5-10 years old. Pre-registration required. Week 2/6. Our next 6 week session will include a weekend class option; registration coming soon!

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th (late registration open till end of day Tuesday)
Lincoln Square: Next onramp starting Monday, Feb. 19th (late registration open till end of day Wednesday)

2018 CrossFit Open begins this week! Register for the CF Open here! 

*A note about the CrossFit Open and CFD’s 1st Annual Intramural Open:

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete.  Workouts are released on Thursdays at 7pm CST, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7pm CST the following Monday.

Similar to past years, CFD will be attempting to program the workouts on Fridays in regular class.  The logistics, timing, equipment needed and overall safety of each week’s Open WODS will determine if we complete the WOD as prescribed, alter it slightly for class, or just program something completely different.

Part of the CFD Intramural Open involves completing these workouts with your team on our Sunday throw downs. We encourage anybody registered in the open or CFD’s Intramural to take the judges course online so we have as many helpers as possible on Sundays with over 150 CFD athletes participating!

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

More details to come!

Cycle 2: Week 2/4
Weeks Preview:
Tuesday: Backsquat, T2B, Rowing and Team WOD w/ HSPUS or Pushups
Wednesday: Rowing Technique Drills, SDL with pace,  “100%” Wod with slamballs and burpee box jump overs
Friday: Shoulder/Upper Back GPP + Wendler Strict Press + CF Open WOD 18.1

Clean and Jerk: (1+1)
-Build to 85% of 1rm C&J of a moderate to heavy working weight
-Take 12 minutes

4 Rounds: 3 Minutes ON/ 3 Minute OFF
3 X Power Clean
3 X Front Squats
3 X Power Jerks
3 X Bar Over Burpees
Round 1: 40% of C&J
Round 2: 50%
Round 3: 60%
Round 4: 40%
*Recording total rounds and reps compleed over 4 rounds

CFD does Galt Games, 2018

Friday, June 30th, 2017 Murph Day + BBQ: 1 Day!

Schedule Change for this weekend: All classes will be cancelled on Saturday at both gyms to make room for our Murph Hero WOD and BBQ Summer kickoff party! (Sunday: All classes are as normal)

MURPH/BBQ DETAILS: Join us this Saturday to celebrate our 1 year anniversary in our new Lakeview space and our 4 year anniversary for our Lincoln Square gym. Even if you are not signed up for Murph you are encouraged to join us after for the party! BBQ starts at Noon. Bring a dish and/or drink to share, maybe something for the grill and any games you want to bring for the party! All are welcome!  Bring any friends and family to cheer you on and stay for the celebration!

Scaling for Murph: There are so many options to choose from to fit any level of athlete at CFD. We highly encourage all athletes to partition the reps as follows: 10(half) or 20(full) rounds of: 5 x Pullups, 10 x Pushups and 15 x Air squats. We heavily discourage any athlete that wants to do Murph with no partition. Please talk to a coach if you want to go this route.

#1 – Full Murph w/ weighted vest (20/14)
#2 – Full Murph
#3 – 1/2 Murph
#4 – Rowing Murph (1600m row in place of run)
#5 – Rowing 1/2 Murph (800m row in place of run)
#6 – Team Murph (teams of 2, split the work up however you want)
#7 – Some variation of the above.

Why we do Murph?: Whether you’re new to CrossFit or just getting out of onramp, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

See below for an excerpt on Lt. Murphy’s story and a % chart detailing Murph times!


This week is a deload/transition week.  New cycle starts July 3rd.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: This Saturday, July 1st! Details and registration here. LIMITED SPACE AVAILABLE: A few spots still open in the 7am, 7:15am and 11:30am heats! (22 spots left)

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here! 

Next available Onramps: Contact Coach, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Jerk Tech work; Triples
-Take 15 minutes
-Building in weight to a light to moderate 3!
-Today’s focus is more about timing and position vs. load
-Keep it under 75% of your C&J for the day

Mobility X 5 minutes
Calf Smash using barbell

12 Minute Relay Amrap: Teams of 2, only 1 athlete working at a time;
Buy in: Row 1,000/750 meters (alternate every 100 meters)
then in remaining time, complete an Amrap of the following; alternating as needed
Power Jerks 115/75lbs X 50 reps
Kneeling Slam Ball 40/30lbs X 50 reps
Partner Med-ball Russian Twists  14/10lbs X 50 reps (perform together as a team)

-Score is total reps completed as a team in the Amrap!
-Barbell weight should not exceed 40% of 1rm C&J

Bonus: “The Grind”, (to be completed after class)

Mobility X 20 minutes
Spend 20 minutes focusing on areas that are tight from the week in prep for Murph on Saturday!

**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!**

Lt. Michael Murphy

                                 So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

—Murph Foundation “Biography”

Monday, January 11th, 2016

Airrosti is back for another “Ask The Doc” night this Wednesday at CFD LV.  Sign Up Here. 

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

Shoulder Press: Heavy Double
-Take 10 minutes
-Build to something heavy and challenging for the day!

Shoulder Press Drop Sets X 2
-Take 75% of heavy double from Part A
75% X Max reps X 2 Rounds
Rest 60 seconds

“Fight Gone Bad”
For total reps/calories: 3 Rounds;
1 minute at each station
Wallballs 20/14lb
SDHP 75/55lbs (CFD Master’s 40+: 65/45lbs)
Box jumps 20″
Push Press 75/55lbs
Row for Calories
*Add up total reps/calories for 1 score at the end!

For total reps: 3 Rounds;
1 minute at each station: 40 sec work/ 20 sec rest
Power Snatch 95/65lbs (CFD Master’s 40+: 75/55lbs)
Hang Power Clean
Front Squats
Power Jerks
Bar over Burpees X 1 minute
Rest X 1 minute
*Add up total reps for 1 score at the end!
Barbell cycling! The primary focus should be on movement efficiency and barpath.

Dr. Laura Cayce working on a CFD athlete at our Oly Meet. Dec/2015

Dr. Laura Cayce working on a CFD athlete at our Oly Meet. Dec/2015

Friday 11.9.12

Take 10 minutes-
2 Power Cleans + 2 Power Jerks: Work up to 80% of your 1RM.

Take 12 minutes-
2 Power Cleans + 2 Power Jerks: 2-2-2-2-2
-Work up from your 80%, touch and go.

6 Rounds
400 meter Run, sprint effort
-Rest 2 minutes between each sprint effort.
*Recording your slowest run.

Bonus Round: Optional
5 Rounds
1 Max Double under attempt
30 seconds max Toes to bar
30 second rest
-May sub 60 seconds of singles for the doubles station.