DEFINED

Workout of the Day

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CLASS SCHEDULE

Defined @ Home Training:

A. 
Tabata Mashup X 5 Rounds; 20 on/ 10 off
 (5 minutes)
Hollow Hold Variation - Video
Superman Extension Hold - Video
*Practicing the Roll transition between movements - Video
*Week 2 on this progression!

Coaches' Notes:
For 5 rounds, rotate through each of the 2 movements above as a circuit. Work for 20 seconds with a rest and transition for 10 seconds. Choose a hollow hold variation that challenges you to hold for the full 20 seconds. Practice the "roll transition" to get from one movement to the other. Think about how both these movements connect to your tight handstand hold. 

B. 
Handstand Balance Practice
 - Video
4 Rounds; 40 on/ 20 off, EMOTM X 8 Minutes

Min 1: (Handstand Balance Practice)
Beg: Practice your wall climb strength - Video
Int: Practice your lean away drill using the wall - Video
Adv: Practice freestanding balance with shoulder taps - Video
Min 2: Flutter Kicks - Video

Coaches' Notes: 
For 4 rounds, work for 40 seconds, resting for 20. Practice your Handstand balance with one of the drills above. For our beginners, use this time to work on your strength first with wall climbs. For int/adv. use the wall for balance or try freestanding if you are ready for it. Every other minute follow with hollow body flutter kicks to reinforce the hollow position needed for true inverted balance. See videos! 

C.
5 Rounds for time: (18 minute cap)

*Repeat from 4/15!
10 X Single Arm Devil's Press - Video
20 X OH Plate Crunch - Video
30 X Single Arm Shoulder to Overhead - Video
40 X Russian Twists with plate - Video

* If you finish with time left on the clock perform max effort Plank, any style!
*Hustle Goal: Finish SUB 16 minutes!

Coaches' Notes:
Complete 5 rounds of the work above for time. If you finish with time left on the clock, perform max effort plank, any style with time remaining! A hustle goal to finish would be sub 16 minutes. This is a repeat workout from 4/15; ideally you beat your last score using the same standards and equipment.
*Single Arm Devil's Press: Using a KB, DB or anything you can find in the house that is challenging and mimics the same movement pattern. See video!
*OH Plate Crunch & Russian Plate Twists: Using a bumper plate, heavy book or anything you can find in the house that is challenging and mimics the same movement pattern. See videos!
*Single Arm Shoulder to Overhead: Using a KB, DB or anything you can find in the house that is challenging and mimics the same movement pattern. Perform strict presses if the weight is light. Defer to Pushpress or Push jerk if the weight is heavy. See video!

Announcements

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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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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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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