Friday, October 26th, 2018

Announcements & Upcoming Events

8th Annual Defined Halloween Party: It’s time for our favorite spook-tacular bash of the year. This Halloween weekend, we’ll dress up to get down at DIAG Bar (2856 N. Southport Ave.) on Saturday, 10/27 from 8pm – 11pm! $40 at the door gets you open bar and unlimited food! Dj, games, private venue! All friends of CFD are invited!  Registration 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!

Next Defined On-Ramp – Sunday, November 11th – Contact Coach, to register for any upcoming onramp and/or if you have any questions regarding our program.

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.

Deload/transition week. New cycle starting on 10/29

Sumo Deadlift
-Sets of 10s
-Take 6 sets, building to a heavy for the day!
-Every 2 minutes

3 Rounds; for Quality
Partner Glute Ham Raise
-Spend 1 minute each, rotate and repeat!


30 Seconds: Bear Crawl
30 Seconds: Bicycle Crunch
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Right
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Side Plank, Left
60 Seconds: Rest
30 Seconds: Bicycle Crunch
30 Seconds: Bear Crawl
30 Seconds: Rest
1 lap = 40 feet

Join us this Saturday in your best Costume at our 8th Annual Halloween Party @ Diag from 8-11pm. Registration above!