DEFINED

Workout of the Day

Week’s Preview: Week 3/4
Wednesday: Strict Press + Running
Friday: Hang Power Cleans

Core Physical Therapy In Service: Free Injury Screens and Evaluations This coming Wednesday from 4:40 to 8pm. 10 spots available. 20 minute time slots.
Click Here to Register! Only commit if you can commit!

Working Out VI

A1.
Sumo Deadlift with eccentric pacing
- Eccentric Pacing: take 5 seconds to travel from hip to the floor for each rep
- Sets of 3, building for 6 minutes to working weight

A2. 5 Rounds: 40 seconds On / 20 seconds Off
Min 1: Sumo Deadlift with 5 second eccentric @ working weight
Min 2: Weighted DB/KB Step ups      

B.
E.M.O.T.M.: x 5 Rounds (15 minutes)
Min 1: 40 X Double Unders
- Optimize with 45 seconds of Single Unders or Double Under practice if needed
Min 2: 20 X Alternating V-ups
Min 3: 16 X Pistols (8 each leg) 

Pistol Squat Progressions! Choose one that is right for you for today's class!

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts: July 7th & 21st. Ask about our Summer Promo! 

Announcements

Summer Lift Off & BBQ

Join DEFINED for our 2nd annual Summer LIFT OFF + GRILL OUT on Saturday, June 22nd. This fun, informal event is open to all DEFINED athletes and coaches!

Beach Workout #2

Meet at The Dock Bar & Grill on Montrose Beach (map) at 9:30a sharp. From there we will head down to the water and flex our muscles and get a great workout in.

Massage @ Defined

We are proud to announce that we have an incredible massage therapist to share with all of you.

Book Massage Here

Lift n’ 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.

Register Now - Saturday, July 6th

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 . . .

July is FREE - Sunday, July 7th

NEWS & EVENTS

Lift n’ 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.
READ MORE

Summer Lift Off & BBQ

Join DEFINED for our 2nd annual Summer LIFT OFF + GRILL OUT on Saturday, June 22nd. This fun, informal event is open to all DEFINED athletes and coaches!
READ MORE

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