DEFINED

Workout of the Day

A great example of how to scale the bodyweight pushup from one of our members, Jill W.

Week’s Preview: Week 4/4
Friday: Single Leg RDLs + Deadlifting

*Def- Con or (Defined Conditioning) will be every class time today!

A.
3 Rounds: Gymnastics Conditioning
30 sec. X Handstand Hold
- Using wall or freestanding
15 sec. X Rest
30 sec. X Active Hang
- Scapular Pullups, Tuck hold, L hold
15 sec. X Rest
30 sec. X Reverse Plank Bridge
15 sec. X Rest
30 sec. X Toe touch Crunch
15 sec. X Rest

B.
Teams of 3: All working at the same time
7 Minutes On/ 2 Minutes Off

Amrap 1: 7 minutes
Run X 200 meters (pace car)
Renegade Row with DB
Abmats

Rest 2 minutes

Amrap 2: 7 minutes
Row X 250 meters (pace car)
Single Arm Thruster with KB
Russian Medball Twist

Rest 2 minutes

Amrap 3: 7 minutes
Bike X 1 minute (pace car)
Wall Climbs
Toes to post

*The bike, run and row are all pace cars; each determining when teams of 3 rotate stations.

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Last September Foundations: Starting Tuesday , September 24th. Limited Registration available!

Announcements

Row Raiser 2019

Participants join together in teams of 5 to 10 and complete a 26.2 mile row (42,195 meters). All proceeds go directly supporting the Defined Special Olympics Powerlifting team & the Dancer Love Foundation.

Powerlifting Meet

Reptember, Chicago’s only AAPF raw powerlifting meet, is returning for its second year. Reptember 2019 will be an efficiently-run high-energy event for both spectators and lifters.

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.

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 . . .

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

Row Raiser 2019

Participants join together in teams of 5 to 10 and complete a 26.2 mile row (42,195 meters). All proceeds go directly supporting the Defined Special Olympics Powerlifting team & the Dancer Love Foundation.
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