Previous Workout

Friday, March 13th, 2020

Week 3/4 **Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., This Saturday, March 14th Registration & Details Here! A.EMOTM X 3 Rounds: 1 minute on/ 15 seconds offMin 1: Squat with bottoms up KBs- Optimize ...
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Thursday, March 12th

**Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., This Saturday, March 14th Registration & Details Here! Thursday Training Schedule Open Gym grom 5:30a to 7:30a, 12:00p to 1:00p & 4:00p to 8:00p SLR ...
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Wednesday, March 11th, 2020

Week’s Preview: Week 3/4Friday: Wendler Front Squat (week 3) **Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., This Saturday, March 14th Registration & Details Here! A.Movement Prep: EMOTM X 5 RoundsTall Clean + ...
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Tuesday, March 10th, 2020

Week’s Preview: Week 3/4Wednesday: Clean + FS + JerkFriday: Wendler Front Squat (week 3)**Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., This Saturday, March 14th Registration & Details Here! A. 3 Rounds: 45 ...
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Monday, March 9th, 2020

Week’s Preview: Week 3/4Tuesday: Wendler Bench (week 3)Wednesday: Clean + FS + JerkFriday: Wendler Front Squat (week 3) A.Romanian Deadlift: Sets of 3s- Building to heavy working weight at 80% of C&J- Add 5 to 10lbs ...
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Saturday, March 7th

Saturday Schedule 8a - Def Con 9a - Strength Bias 10a - Team Workout 11a - Weightlifting 11a - Open House Workout (open to all guests) 1p - Private Training | LP Rugby Saturday Open Gym ...
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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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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

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 . . .
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Good News Tuesday

New apparel launches today! Coach David dreamt up a one-off, Defined design tribute to Support Your Local Box. Pre-sales begin today and end Friday; so snag your swag from Part 1 of this 2 part series.
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