Previous Workout

Friday, March 6th, 2020

Week 2/4 A. 4 Minute Mobility:PNF Hamstring StretchB. Clean and Double Jerk- 1 + 2- Building to 80% of 1rm C&J or a challenging working weight- Take 10 minutesC. 3 Minutes ON/ 2 Minutes OFF X 4 RoundsPower Clean X ...
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Thursday, March 5th

Thursday Training Schedule Open Gym from 5:30a to 7:30a, 12:00 to 1:00p & 4:00p to 8:00p SLR | Conditioning - 5:30am Strength Cafe - 5p SLR | Conditioning - 6p Weightlifting Technique (all levels) - 7p ...
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Wednesday, March 4th, 2020

Week's Preview: Week 2/4Friday: Clean & Double Jerk A. EMOTM X 3 RoundsMin 1: Banded Barbell Bent Over Row X 15 repsMin 2: Glute Bridge Floor Press X 15 repsMin 3: Bottom of Dip support Hold X 30 ...
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Tuesday, March 3rd, 2020

Week's Preview: Week 2/4Wednesday: Wendler Benchpress (week 2) + Partner Strength WODFriday: Clean & Double Jerk A.EMOTM X 5 Rounds: (10 minutes)Min 1: RDL with tempo X 3 reps- Building to approx. 80% of C&J established ...
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Monday, March 2nd, 2020

Week's Preview: Week 2/4Tuesday: RDLs Wednesday: Wendler Benchpress (week 2) + Partner Strength WODFriday: Clean & Double Jerk A.Wendler: Week 2, Front Squat When working with a Wendler progression, base your percentages from what is called ...
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Saturday, February 29th

Saturday Schedule 8a - Def Con 9a - Strength Bias 10a - Team Workout 11a - Weightlifting 1p - Private Training | LP Rugby Open Gym 11:00a to 1:00p All Saturday programming details will be discussed ...
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Friday, February 28th, 2020

New Cycle starts this week!Week’s Preview: Week 1/4 Lincoln Park Rugy Team Training. If your team needs pre or post season training, let Defined know, we are here to help! A.8 Minute Quality Amrap Single Arm ...
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Wednesday, February 26th, 2020

New Cycle starts this week!Week's Preview: Week 1/4Friday: Wendler Bench Press (week 1) A. Romanian Deadlift with tempo- Tempo: 3 seconds down, 1 second pause in bottom- Sets of 5, building to working weight- 5 warmup ...
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Tuesday, February 25th, 2020

New Cycle starts this week!Week's Preview: Week 1/4Wednesday: Romanian DeadliftsFriday: Wendler Bench Press (week 1) A.EMOTM X 3 Rounds: 1 Minute On/ 15 Seconds OffMin 1: Squat with bottoms up KBs- Optimize up to Bottoms up ...
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Monday, February 24th, 2020

New Cycle Starts this week!Week's Preview: Week 1/4Tuesday: Wendler Front Squat (week 1)Wednesday: Romanian DeadliftsFriday: Wendler Bench Press (week 1) Coming soon to Defined.... A. Movement Prep: EMOTM X 5 MinutesBack Rack + Front Rack + ...
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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



Defined Foundations

You’re one step closer to becoming the best version of YOU! Healthy, fit, strong and confident. Defined creates an an athlete in everybody and . . .

New Classes | Events

Please note the following schedule changes, additions or upcoming events. These are typically items that are not common on the schedule from week to week.