Friday, November 29th, 2018 Testing week at Defined!


Superhero stance or just reading the whiteboard? ūüôā

Third ‚ÄúTesting Phase‚ÄĚ of 2018! ¬†Every 4 months we have a 2 week window¬†where we ¬†test many of your core barbell lifts, Girl/Hero WODS, and baseline¬†CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  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.

Last Cycle of 2018 starts on Monday December 10th.
Monday our 2nd week of testing will begin!

Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Some notes: The Sumo Deadlift will allow you to lift heavier weights but also is a more technical lift than Conventional Deadlift and will take some time getting used to. If you have limited hamstring mobility and/or lower back issues, choosing the SDL will help shorten the lifting distance and keep undue strain off the lower lumber.  Trying both in your training is essential. Ask yourself; which movement feels more athletic?

Tabata: 20 seconds On/ 10 seconds OFF X 8 Rounds @ each station
Russian KB Swings
-Choose a heavy weight that allows you to go unbroken every round
Double Unders or Fast Singles

Announcements & Upcoming Events

Free ‚ÄúIntro to CrossFit‚ÄĚ Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here!¬†

Next Defined On-Ramp РSunday, December 9th РA newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach,

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 program 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!
“Get What You Came For” – New article by David Sutor,¬†here.