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!