DEFINED

Workout of the Day

This week is the start of our first testing phase of 2019! 

Week’s Preview: Week 1/2
Wednesday: Turkish Getup max + Fight Gone Bad
Friday: Clean & Jerk + “Synchro Partner Gymnastics Core Blast”

Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline Defined workouts.

If you are a new athlete at Defined, use these next 2 weeks to establish and record your baseline numbers. If you have been with us for a while this is a great time to check in with your last testing results and track your progress.  

Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

A.
Back Squat: 
-Take 20 minutes, build to a heavy 5, 3, or 1 rep max for the day! 
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1-1-1
- Use a spotter for all reps above 90%! 

How to Breath when Squatting?! 

B.
3 Rounds for time; (15 minute cap)
Row 500 Meters AFAP!
Rest 3 minutes, you will need it!

*Recording fastest round overall!

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!

Announcements

workingOUT 2019

workingOUT is Chicago’s First LGBTQ+ CrossFit Competition for a cause. Proudly hosted by Defined and Pound Pad.

Register here

Fighting Gravity

Looking to develop body weight strength and refine your body awareness? This one’s for you.

Register Here

Strength School 202

Strength School is a small-group training program dedicated to teaching skill transfer.

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Lift & 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.

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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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NEW apparel Pre-Sale

It’s time to get some new great. Like Coach Noal always says. Look good. . . lift good. Sweatpants, t-shirts, gift certificates, pins, hoodies. We got it all.

Buy Now.

NEWS & EVENTS

Lift & 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

workingOUT 2019

workingOUT is Chicago's First LGBTQ+ CrossFit Competition for a cause. Proudly hosted by Defined and Pound Pad.
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