DEFINED

Workout of the Day

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 Jan. 31st & Feb. 14th

A1.
Every 2 minutes X 6 Sets;
 
Hip Thrust
Sets of 10s
- Building and getting comfortable with the movement and technique
- Goal is to get heavier than last week. 
- Add a 1 second squeeze at the top of each rep to feel the glutes and hamstrings work! 
*Follow with: Quadruped Fire Hydrants X 12 reps each side

Rest/Clean/Transition X 2 minutes

A2.
Every 3 minutes X 4 sets;

Strict Chinups X Submax
- Goal is 8 or more
- If you dont have strict chin-ups yet, perform Chinup negatives. Start with chin above bar and lower slowly, ideally you want a 2-3 second controlled descent with each rep. Perform as many as you can while maintaining the negative tempo. 
Follow with:
Hollow Body Hold X 30 seconds
Superman Extension hold X 30 seconds
Rest approx. 1 minute or time remaining in each round!

B.
For time: (8 Minute cap
)
Complete:
6 Rounds:
6 X Box Jumps
4 X Single Arm Snatch, alternating
then…
1 Round:
36 X Box Jump Overs
24 X Single Arm Snatch, alternating

Announcements

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

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

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