DEFINED

Workout of the Day

Monday, March 8th, 2021

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts March 7th & 21st!
(9 spots in each)

2021 DEFINED INTRAMURAL, starts this Friday: Click for more info!

A.
Seated Z Press
- EMOTM X 5 Reps
- Seated on floor or 45lb plate
- Building each round

B.
Every 3 minutes X 3 rounds;
Standing Strict Press X 6-8 reps
- Using a weight that is heavy as possible to complete suggested rep scheme
- Ideally weight stays the same for each set
*Superset with: Banded Face Pulls X 15-20 reps
Rest remaining time of each round!

C.
15 Minute Amrap
10/7 X Calorie Row
- Spend no more than 30 seconds on the bike
10/7 X HSPUs
- Optimize to 15/10 X Pushups from knees or toes
10 X Tall Box Jumps

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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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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 . . .
READ MORE →

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 . . .
READ MORE →
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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