Monday, April 16th, 2018 Testing Week!

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 2/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach if you want to late join our current session or have interest in our next!

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, April 21st from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here! 

Next available Onramps: Contact Coach, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th

First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing 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 check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Week’s Preview
Tuesday: C&J 1rm test + Hero WOD “DT”
Wednesday: Bench Press 1rm test
Friday: DL/SDL 1rm test + Jackie

Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 5, 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1
*Optional sub station:

Prone Snow Angels X 10-15 reps

3 Rounds for time; (15 minute cap)
Row 500 Meters AFAP!
Rest 3 minutes
*Recording fastest round overall!