Friday, February 15th, 2019

We are on a transition week. Our next cycle starts Monday, Feb. 18th.

A.
EMOTM X 3 Rounds:
Min 1: BB RDL X 20-15-10 reps
Min 2: Situp to Straddle X 30-40 seconds

B.
EMOTM X 5 Rounds (10 minutes)
Min 1: Sumo Deadlift X 8 reps with pace
– Pace: 1.1.2.X
Min 2: Glute Bridge X 30-40 seconds

C.
7 Rounds (14 minutes)
Every 2 minutes complete the following as fast as possible:
10 X OHS or BS
35 X Double Unders

– Rest remaining time of each round
– Scale for Double Unders: Perform singles till 90 second mark then rest remaining time of each round
– Squats should be performed unbroken every round with whatever weight chosen
– BB weight: Using no more than 40% of C&J

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Wednesday, February 13th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Friday: RDL + SDL + CF Games 17.5 Inspired workout

A.
G.P.P.: Pressing Prep
2 Rounds: 60 on/ 15 off
1/2 Kneeling Bottoms up Press
– 30 seconds on each side using a light KB
Ring Rows with pause
Twisting Bear

B.
Strict Press + Pushpress
– Building to heavy for the day
– (1+3)
– 8 Sets, every 90 on the 90

C.
Tabata X 8 Rounds at each: (24 rounds)
Row for calories
Pushpress
– Backrack snatch grip
Toes to Bar or Alternating single leg V-ups

*Barbell weight: No more than 55% of Pushpress, 70% of Strict press 45% of C&J. Choose a moderate to light weight you can control for each 20 sec. round.

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Tuesday, February 12th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Wednesday: Strict Press + Pushpress + Tabata
Friday: Long wod

A.
Power Clean + Power Jerk
– Build to a heavy (1+1) for the day
– Take 15 minutes
– If you find your heavy early, drop down by 20% and work on drop sets

B.
Barbell Cycling: Hang Power Clean
3 Rounds: 30 seconds on, 90 seconds rest
– Choose a weight that is around 50-60% of your heavy from today and perform max reps unbroken, touch and go for 30 seconds.
– Option to increase weight for each round or stay at one particular weight
– Focus is barbell efficiency

C.
10 Minute Partner Amrap
Teams of 2, alternating rounds
Russian Swing X 8 reps
– Unbroken and heavy
Ball Slams X 6 reps
Burpees X 4 reps

– Speed rounds, sprint through each round as fast as possible resting while your partner works. Alternate every round!

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Monday, February 11th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Tuesday: P. Clean + P. Jerk + BB cycling + Team sprint wod
Wednesday: Strict Press + Pushpress + Tabata
Friday: Long wod

A.
Athlete’s Choice:
Back Squat or Overhead Squat
– Find heavy 5 rep + 10 sec. hold
– 10 sec. hold in bottom position
– Take 8 sets, every 90 seconds (12 minutes)

B.
15 Minute Amrap (Strength/Metcon)
21-15-9 reps of the following;
Chest to Bar Pullups
Tall Box Jumps
with remaining time, complete Amrap of the following:
Pushups to Abmat X 10 reps
Jumping Lunges X 20 reps
Plank X :30 seconds

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Sunday, February 10th, 2019

Sunday Training Schedule:

  • 9a to 11a – Open Gym
  • 9a – Kettle Bells Class
  • 10a – Simulated Long Run
  • 11a – Yoga

Kettle Bell Programming

  • Part 1 – EMOM Work | Floor Press, Turkish Get-Up, Windmills
  • Part 2 – EMOM Work | Russian KB Swings & Squats
  • Part 3 – Conditioning A | Rowing & KB Front Rack Lunges
  • Part 4 – Conditioning B | KB Deadlifts & Handsand Walks

Simulated Long Run Programming:

  • Part 1 – 10m AMRAP | Muscle Ups & Ab Mats
  • Part 2 – 10m AMRAP | Rowing & KB Lunges
  • Part 3 – 10m AMRAP | KB Deadlifts & Handstand Walks

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about.

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Saturday, February 9th, 2019

Saturday Training Schedule:

  • 8a – Def Con
  • 9a – Strenth Cafe
  • 10a – Team Workout
  • 11a – Team Workout
  • 12p – Olympic Weightlifting

Strength Cafe Programming:

  • Part 1 – Coan Row
  • Part 2 – Front Squat
  • Part 3 – Tabata Pressing & Ab Work

Team Workout Programming:

  • Part 1 – Barbell Complex Strength Work
  • Part 2 – Conditioning A | Rowing & Hang Power Cleans
  • Part 3 – Conditioning B | Heavy DB Thrusters & Rope Climbs

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about.

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Friday, February 8th, 2019

Week’s Preview: Week 4/4
Deload/transition week to follow with a new cycle starting on 2/18.

A. 
Mov. Prep: Pressing
3 Rounds: 1 Minute ON/ 20 Seconds OFF
Turkish Getup X 1 rep each side
– using a barbell, DB, KB, medball or plate
3 point Bent Over Row X 30 seconds each side
– Pause for 2 seconds at the top of each rep
– Keep shoulder packed for each rep
Tall Kneeling Pallof Press

B.
Seated Strict Press 
– Building in sets of 5 to a heavy set for the day!
– Take 12 minutes, building in small increments

C.
Team WOD: Teams of 2
“CF Open 17.1”
10 Minute Amrap
Complete the following chipper as a team:
10-20-30-40-50-etc.
10-10-10-10-10-etc.
Single Arm Snatches 
Burpee Box Jump overs
*Row 250 meters at the top of every round
– Only 1 partner working at a time! 

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!