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!

Wednesday, February 6th, 2019

Week’s Preview: Week 4/4
Friday: Seated Press

A. Athlete’s Choice!

“Big Clean Complex”
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Heaving Snatch Balance
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

-One round consists of all 12 reps, unbroken
-Try not to drop the bar during entire complex
-Rest as needed between rounds
-Increase weight each round, building for 15 minutes
-Full Squat catch on all movements, scale to power position if needed!

*Recording heavy set from the day!

B.
3 Rounds: 3 Minute Amraps, 3 Minute Rests!
Round 1:
60 X Double Under Buy-In
Amrap of the following:
15 X Deadlifts
15 X Bar Over Burpees
Rest 3:00
Round 2:
60 X Double Under Buy-In
Amrap of the following:
10 X Deadlifts
10 Bar Over Burpees
Rest 3:00
Round 3:
60 X Double Under Buy-In
Amrap of the following:
5 Deadlifts
5 Bar Over Burpees

*Barbell weight should be no more than 50% of your Deadlift 1rm. Option to use heavy clean set from Part A.
*Recording total rounds and reps completed over all 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single or 60 lateral bar hops!

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 5th, 2019

Week’s Preview: Week 4/4
Wednesday: Big Clean or Big Snatch Complex + Deadlifts
Friday: Seated Press

A.
Back Squat to Front Squat
– 5+ 5, building in weight each round
– Re rack the barbell between the BS and FS
– Take 6 sets, and/or 12 minutes building to a moderate to heavy set for the day!

A2.
1 X max effort Set:
– Using heavy set from part A.
– Perform 5 Back Squats + Max reps unbroken front squats

B.
For time: (18 Minute cap)

2 Rounds:
Plank X 30 seconds
Single Arm OH Lunge X 25 reps
– alternate arms each round
– alternate steps with each rep
– Scale to Goblet position if needed
Pushups with Hand Release X 20 reps
Pullups, any style X 15 reps

Rest 90 seconds

2 Rounds:
Plank X 30 seconds
Single Arm OH Lunge X 25 reps
Pushups with Hand Release X 20 reps
Toes To Bar X 15 reps

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 4th, 2019

Week’s Preview: Week 4/4
Tuesday: BS+FS combo + Strength WOD
Wednesday: Big Clean or Big Snatch Complex + Deadlifts
Friday: Seated Press

A.
Gymnastics Prep: 3 Rounds; 30 ON/ 15 OFF
Wall Climb
Hollow Body Hold
Superman Extension

B.
5 Minute EMOTM: 30 ON/ 30 OFF
Handstand Pushup Focus
Option 1: HS Hold
Option 2: HSPU Negatives to Abmat
Option 3: Strict HSPUs

C.
Reverse Fight Gone Bad: 3 Rounds
Spend 1 minute at each station
Row for calories
Pushpress
Box Jump
SDHP
Wallball
Rest 1 Minute

*Barbell weight should be very light, something you can perform 1 minute of unbroken reps with. Using no more than 35% of Pushpress or 25% 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! This 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 

Nutrition Workshop, Part 2/2:“Fueling for Performance” with Registered Dietitian, Kristen DeAngelis and Coach Cara, Sunday, Feb. 17th, 12:15-1:30pm. More details here!

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…

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 3rd, 2019

Sunday Programming

9a to 11a – Open Gym

9a – Kettle Bells

10a – Simulated Long Run/Row

11a – Yoga (guests invited)

Kettle Bell Programming

EMOTM x 5 min

Right & Left Side: High Pull, Snatch, Swing Pull, Swing Snatch

EMOTM x5 min

Right & Left Side: Deadlift, Squat, Lunge

For time: 10! of KB Front Squats & Jump Rope

10 min ARMAP of Single Arm Swings, Rowing & Burpees

Simulated Long Run/Row Workout

10 min AMRAP of DB Clean & Jerks, Rowing, Burpees

For time – 10! of: KB Squats & Jump Rope

EMOM x 10 min of Rope Climbs & Slam Balls

Announcements & Upcoming Events

Defined Open Intramurals 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.

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! This Saturday, February 2nd, from 11am-Noon Register here! 

Nutrition Workshop, Part 2/2: “Fueling for Performance” with Registered Dietitian, Kristen DeAngelis and Coach Cara, Sunday, Feb. 17th, 12:15-1:30pm. More details here!

Next Defined Foundations  – Starting Sunday, February 3rd and Feb. 17th 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 

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!