Friday, October 12th, 2018

Announcements & Upcoming Events

Yoga Recovery Class – This Sunday, October 14th @ 11am with guest Yoga teacher and Defined athlete, Stephanie V.  Bring your own mat if you have one. Friends and family of our members drop in for free.

BYO-BAE (before anyone else) – Friday, October 19th w/ Coach Allyn & Danny. Ever wonder what BAE does at Defined? Don’t sweat (or do!) because CrossFit Defined is hosting your next date night. You and your favorite human are invited to BYO-BAE: a FREE, all-levels partner workout + social. Here’s what you need to tell BAE…

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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, October 21st – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program. (Only 4 spots left!!)

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 about our program. Click here! 

“Goosebumps” – new article, click here to read more.


Week’s Preview: Week 3/4

A.
12 Minute Quality Amrap
Turkish Getup + PushPress + Split Jerk + Turkish Get Down: (1+2+2+1)
-Perform complex on each side with a KB or DB
Side Plank Hip Raise X 30 seconds each side
Glute Bridge X 1 minute
B.
CrossFit Benchmark Workout: “Fight Gone Bad” E.P.
3 Rounds: Spend 1 minute at each station for max reps, resting 3 minutes after each round
Wallballs 20/14lbs
Sumo Deadlift Highpull 75/55lbs
Box Jumps 20″
Push Press 75/55lbs
Row For Calories

Rest 3 minutes

Friday, August 24th, 2018


Announcements & Upcoming Events

Beach Workout Montrose Beach – this Saturday at 9:30a. Meet at The Dock Bar & Grill at 9:15a. Everyone is welcome, no swimming skills necessary. Bring a towel, a buddy, maybe some SPF and a sugar-free refreshment. Further details 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 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.


New Cycle starts this week!
Week 1/4

A.
Split Jerk Skill Practice + Bracing
3 Rounds: 1 minute of work/ 15 second rest

+
Split Stance or Half Kneeling:  Pallof Banded Press
*Alternating sides at :30 second mark for both movements!
B.
Back Squat with pace X 3
-Build to a heavy 3 for the day
-Pace: 3 down, 3 in the hole
-Take 15 minutes
C.
10 min Amrap
Strict Pullups, any style X 5/3
Pushups with Hand Release X 10
Goblet Squat with KB X 15 70/55lbs

Wednesday, May 16th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 8/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4 week session, starting this Friday, May 18th.  Register Here! 

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Friday: Floor Press +  Plank/Hip extension + P. Snatch WOD

A. 
 Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes
B. 
4 Rounds: 1 Minute @ each station for max quality reps/ 1 Minute rest @ end;
Min 1: Single Arm Split Jerk with KB/DB 55/35lbs, alternating sides every round
Min 2: Chest to Bar Pullups
Min 3: Bear Crawl
Min 4: Rest
1 Lap = 50 ft
*Today we are looking for quality reps from stations 1 and 2 with an all out effort on station 3, resting at the end, repeating for 4 rounds. Take your time and show control!
-Perform with hips high and arms locked out or hips low with bent arms.
-Both are very different, choose one that gets it done!
*Score is total reps from station 1 and 2 + total laps from station 3!
 

Wednesday, February 7th, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. FEBRUARY FOCUS: Hips & Pelvis. Hips holding you back? Come learn the a path to a better squat and fix your hips, lower back and stability.


Announcements & Upcoming Events

CrossFit Open Skill Session #2 – Thursday, February 15th.  The second session is independent of the first, but it’s recommended to sign up for both. Session #2 will cover Handstands & Muscle Ups (bar & ring). Registration & details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, February 10th 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: Next onramp starting Sunday, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


2 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Deload/Transition Week: Next Cycle Starts on Monday, Feb. 12th
A. 
Every 4 minutes X 3 Rounds, complete the following:
Station 1: KB Complex, Complete for 1 cycle on each side
Turkish Getup X 1
Single Arm Pushpress X 3
Single Arm Hang Snatch X 3
Single Arm Front Squat X 3
Single Arm Split Jerk X 3
Turkish Getdown X 1
Station 2:
Farmer’s Carry, AHAP X 90 seconds
-Choose a weight that you can carry for the full round
B. 
Bradford Press X 3-5 reps
-Take 10 minutes, building in weight to a heavy 5 for the day
*Follow each set with banded pull a parts X 10-15 reps
C.
Tabata X 8 Rounds @ each station
V-ups or Toes to Bar
Double Unders or Single Unders
*Recording lowest round from each station, 3 separate numbers!

Throwback to when we could run 400s. 🙂 #comingsoon

Friday, September 22nd, 2017


ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Weekend Schedule Change: Please make note! 
LV: 11am team wod, cancelled. Weightlifting Technique Class is now from 11-12:30pm
LS: 11am Weightlifting Technique Class Cancelled.

End of Summer BBQ and Spike Ball Tournament: Lincoln Square, Saturday, 12-3pm.  Bring your own food, drink and/or grill item to share!  Come celebrate with your fellow coaches and athletes the last few days of Summer!

New Cycle starts this week. Week 1/4. Want to know more about this current cycle focus? Click Here! 

“Thankslifting” CFD’s 4th In-House Powerlifting Meet – Saturday, November 18th.  For details and registration, click here.  The specific programming and training for this event will start next week.  Sign up now! Everyone is welcome, no prior experience necessary.

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

OLY Concepts Weightlifting Seminar: Saturday, October 7th at CFD Lincoln Square. Details here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Thursday, October 19th
Lincoln Square: Starting Wednesday, October 18th


TODAY’S WOD

A.
Mobility X 6 minute
Focus: Hip Flexors and Quads!

B.
Pushpress + Split Jerk: (2+2)
-Build to a heavy set for the day, (2+2)
-Take 15 minutes, building in weight each set
-If you find your heavy early and still have time on the clock, reduce weight by 20% for drop sets.

C.
For time: (12 minute Cap)
800 Meter Run
40 X Single Arm Thrusters 55/35lbs
30 X Pullups
20 X Single Arm Split Jerks

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

EMOTM X 12 Minutes
Odd Min: Calorie Row X 15/10
Even Min: GHD Situps X 10-15 reps

*The focus of this cycle’s “Grind” work will be mostly bodybuilding type stations on the triceps, biceps and shoulders with a little conditioning sprinkled in.

**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!**