DEFINED

Workout of the Day

Monday, December 16th, 2019

Week's Preview: Week 1/4
New Cycle starts today!
Tuesday: KB Unilateral Training
Wednesday: Shoulder to Overhead Complex
Friday: Hang Power Clean or Hang Power Snatch

Defined Year End Coaches Meeting! Learning and growing together! #morethanagym

A.
Back Squat or Overhead Squat with pause: Athlete's Choice
- Pause for 1 sec. in bottom position of each rep
- Take 12 minutes, building to heavy 3 working weight

B.
Working Sets X 3, Every 2.5 minutes
BS or OHS X 3 reps with pause
- Increase pause to 3 sec per rep
Follow each set with: Max reps Dips
- Dips can be from Dip Bars, a bench or a set of boxes!
- Goal is 15 reps or more.
- Optimize to hit goal each round!

C.
12 Minute Amrap
5/3 X Strict Pullups, any style
10 X Pushup to Abmat
15 X Heartbeat AirSquat with Abmat

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  • Our Next Foundations Session: Starts Sunday, Jan. 5th! Email Cara@defined.training to join. 
  • Our Next Free "Lift & Learn", Community Workout: Sat. Jan. 4th. 11am-Noon. Register here!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!
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Announcements

All Holiday Schedule Changes

Holiday Hours | Schedule

Please note the following holiday schedule changes.It is very common for one of the coaches to open the gym on days that we are closed for the holidays.

Saturday, January 4th

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.

Sunday, January 5th

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 →

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 →
SEE ALL SCHEDULE & EVENTS

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