DEFINED

Workout of the Day

Defined Schedule: Live Virtual Classes
Click here to join us for all classes on Zoom!

  • Monday - Friday: Noon & 6pm daily.
  • Thursday: 5pm Mobility flow.
  • Saturday: 9am Team WOD.
  • Sunday: 11am Recovery Yoga.
  • Daily Home Training posted at 9pm every night.
  • Daily Challenge posted on Instagram at Noon and website.

FLATTEN THE CURVE” CHALLENGE: Day 12
Daily Score Submission Here!
WHEN: MARCH 17th – APRIL 7th 
WHAT:  At Home Lifestyle Challenge
Today's Daily Challenge: 
20,000 Step Challenge. Use your favorite step tracker to get active.

Defined @ Home Workout: Day #12/22;

A.
10 Minute Warmup led by Coach Cara & Kevin on Zoom at 9am!

B.
Team Workout: Teams of 2
Find a virtual teammate, Defined member, roommate, friend or family member. Post team scores to Saturday's Instagram post. Team scores are a total of you and your partner's total number of reps completed and added together for one big score!

Choose your own adventure!
3 Rounds: 19 min. of work.
4 Rounds: 26 min. of work.
5 Rounds: 33 min. of work.
*If you are joining us for our virtual team wod tomorrow morning we will be taking a room vote for 4 or 5 rounds. Majority decision wins!

Girl WOD: "Hope" ish...
4 or 5 Rounds for max reps at each station;
Min 1: Burpees
Min 2: Power Snatches - Video
Min 3: Box Jumps/Step ups - Video
Min 4: Thrusters - Video
Min 5: Plank Up Downs - Video
Min 6/7: Rest 2 minutes & record total reps completed at each station.

Coaches' Notes:
Perform max reps of each station every minute on the minute, working for 5 minutes, resting for 2 minutes. Repeat for a total of 4 or 5 rounds. For the Snatches and Thrusters if you are performing them with a single arm, switch sides as needed throughout workout.

Movement Optimization: 

*Power Snatches: This movement can be performed with single arm or double depending on the equipment you have available. Using a Db, Kb, plate or any object that you can find in the house that challenges you and mimics the suggested movement pattern. This weight can be as heavy as you can maintain proper form. See video!

*Box Jumps/Step ups: Step up or jump to something that is ideally above knee height. Stepping down from each rep is suggested. See video!

*Thrusters: This movement can be performed with single arm or double depending on the equipment you have available. Using a Db, Kb or any object that you can find in the house that challenges you and mimics the suggested movement pattern. This weight can be as heavy as you can maintain proper form. See video!

*Plank Up Downs: This can be performed from toes or knees. To increase the difficulty of this movement your hand placement can be extended out in front of you as far as you can manage without breaking your hips high hollow position.

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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.

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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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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.
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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