Previous Workout

Monday, June 24th, 2019

Week’s Preview: Week 3/4Tuesday: Sumo DeadliftWednesday: Strict Press + RunningFriday: Hang Power Cleans Working OUT VI - Team FitAid A.3 Rounds: 45 seconds On / 15 seconds OffNose to wall shoulder taps- Scaling versions available for ...
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Sunday, June 23rd, 2019

Sunday Training Schedule 9a to 11a - Open Gym 9a - Simulated Long Run/Row 10a - Kettle Bells Programming details will be discussed during class.
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Saturday, June 21st, 2019

Saturday Training Schedule 8a - Def Con9a - Strength Bias10a - Team Workout11a - Team Workout12p - Lift Off Weightlifting Event (come spectate)3p - BBQ (bring a dish or something to toss on the grill) Strength ...
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Friday, June 21st, 2019

Working OUT VI Cycle # 5: Week 2/4 A.Every 2 Minutes x 6 Rounds:Perform the following;10 X Strict Barbell Press- Building in weight each round to a heavy set with no fails!10 X Double DB/KB Romanian ...
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Thursday, June 20th, 2019

Thursday Training Schedule Open Gym from 5:30a to 7:30a & from 12:00p to 8:00p Strength Bias - 5p SLR | Conditioning - 6p Mobility - 6p Weightlifting - 7p Note about Weightlifting |This is a great ...
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Wednesday, June 19th, 2019

Week’s Preview: Week 2/4Friday: Strict Press + Team WOD A. 18 Minute Open ClockSumo Deadlift with eccentric pacing- Sets of 5s, building in weight each round- Eccentric Pacing: 3 seconds downFollow each set with: Front Foot Elevated ...
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Tuesday, June 18th, 2019

Week’s Preview: Week 2/4Wednesday: Sumo Deadlift + BSSFriday: Strict Press + Team WOD A. Skill Practice x 10 minutes B. Every 5 minutes x 5 rounds30 X Air Squats to a Med ball target400m Run15 X Burpees *Rest ...
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Monday, June 17th, 2019

Week’s Preview: Week 2/4Tuesday: Long WOD + RunningWednesday: Sumo Deadlift + BSSFriday: Strict Press + Team WOD A. Take 15 minutes to build in weight and height:5 X Hang Cleans - Power or Squat are both options, ...
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Sunday, June 16th, 2019

Sunday Training Schedule 9a to 11a - Open Gym 9a - Simulated Long Run/Row 10a - Kettle Bells Programming details will be discussed during class.
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Saturday, June 15th, 2019

Saturday Training Schedule 8a - Def Con9a - Strength Bias10a - Team Workout11a - Team Workout12p - Weightlifting Strength Cafe Programming Part 1 | Back Squat WorkPart 2 | Pressing Volume & AccessoriesPart 3 | Abs ...
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The best coaches and teammates
in Chicago. Hands down. This place has changed
my life.

F. Almeda, joined in 2016

Good morning Coach, I just did a workout at a CrossFit gym here in DC and I want to tell you how much I appreciate the team at Defined. You guys "spoil us" with not only amazing equipment but also amazing coaches who know how to bring the best out of us.

Eurenice Houndjahoue, 2019

I could go on...If you're on the fence about spending a significant chunk of change every month, think of it as one of the best investments in yourself you can make - physically, mentally, and socially. It doesn't matter if you've had trouble going to the gym regularly in the past or you've been a competitive athlete, this place is for you. Seriously. Do it.

Valerie K., 2019

From day one, everyone has gone out of their way to learn my name and relate. It really is an awesome community. I imagine CFD is CrossFit the way CrossFit was always meant to be - gritty (no mirrors - sorry, no selfies), casual, warm, and effective.

Dan T., 2019

#morethanagym

NEWS & EVENTS

Lift n’ Learn

Maybe you have seen CrossFit on social media, heard about it from a friend at a dinner party, read about it somewhere or have a co-worker who swears by it.
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Summer Lift Off & BBQ

Join DEFINED for our 2nd annual Summer LIFT OFF + GRILL OUT on Saturday, June 22nd. This fun, informal event is open to all DEFINED athletes and coaches!
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