Previous Workout

Monday, April 22nd, 2019

Throwback to that time we raised a boatload of $$ for 2 local CF Kids programs at our Boozy Bingo night! Today is the start of our first testing phase of 2019! Week's Preview: Week 1/2Tuesday: ...
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Sunday, April 21st, 2019

No classes. Open gym from 10a to 12p. It's an open house kind of day, bring anyone you like. Team Defined
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Saturday, April 20th, 2019

Saturday Training Schedule 8a - Def Con9a - Strength Cafe10a - Team Workout11a - Team Workout12p - Olympic Weightlifting Strength Cafe Programming Part 1 | Muscle Pump ConditioningPart 2 | Speed Squat or Speed PullsPart 3 ...
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Friday, April 19th, 2019

Cycle #3: Week 4/4Our first testing phase of 2019 starts next week! A1. Bulgarian Split Squat– Take 3 sets building to a working weight– Perform 8 reps each leg– Goblet, front rack, side carry– Take 5 ...
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Thursday, April 18th, 2019

Defined Specialty Classes in addition to standard open gym times for today.  5:00p - Strength Bias  6:00p - Conditioning / Simulated Long Run/Row 6:00p - Recovery + Mobility 7:00p – Olympic Weightlifting   Friday Preview - Single ...
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Wednesday, April 17th, 2019

Week's Preview: Cycle #3, Week 4/4Friday: Single Leg strength + Bodyweight Tabata BurnerA.Back Squat: Warmup in sets of 3, 2s and 1s– Take 10 minutes– Build to 85% for a single– If you do not know ...
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Tuesday, April 16th, 2019

Week's Preview: Cycle #3, Week 4/4Wednesday: Back Squat + "Air Force" (2010 CF Games WOD)Friday: Single Leg strength A.Halting Power Clean + Jerk OrHalting Power Snatch + Snatch Balance- Athletes' choice!- (1+1) X 2, building in ...
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Monday, April 15th, 2019

Week's Preview: Cycle #3, Week 4/4Tuesday: OLY + Run WODWednesday: Back SquatFriday: Single Leg strengthA. G.P.P.: 3 Rounds for Quality; 1 minute on/20 seconds offFloor Press X 5 reps + Turkish Getup X 1 rep- Perform ...
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Sunday, April 14th, 2019

Sunday Training Schedule 9a to 11a - Open Gym9a - Simulated Long Run/Row10a - Kettle Bells11a - Yoga (CANCELED FOR TODAY) Schedule Reminder - we will be closed next Sunday for Easter. Foundations - next program ...
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Saturday, April 13th, 2019

Saturday Training Schedule 8a - Def Con9a - Strength Cafe10a - Team Workout11a - Team Workout12p - Olympic Weightlifting Strength Cafe Programming Part 1 | Bench Press + Pulling WorkPart 2 | Upper & Lower Body ...
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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



Lift & 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.

workingOUT 2019

workingOUT is Chicago's First LGBTQ+ CrossFit Competition for a cause. Proudly hosted by Defined and Pound Pad.