Monday, April 23rd, 2018 Testing Week!

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Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 3/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next session!


Announcements & Upcoming Events

We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will close on Friday @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th 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 Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

Week’s Preview:
Tuesday: Backsquat 5,3 or 1rm test + “Cindy” or “Mary” bodyweight test
Wednesday: The Bear or The Bull + “Pacing”
Friday: GPP + “FGB”

A.
Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

B.
Push Press
-Start at 85% of 1RM Shoulder Press
-Build to heavy 5, 3 or 1 rep max for the day
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

C.
“Sprint-Core-Repeat”
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
90 Seconds: Broad Jumps
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 40 feet

CFD Weightlifting athlete, Kelly M. getting 3rd in her weightclass at Illinois State Weightlifting championships!