Friday, February 22nd, 2019 Defined Intramural Open 19.1 starts today!

Coach Danny and Coach Allyn working the rings!

A few notes about the Defined Intramural and the CrossFit Open:

This is our first year running the Open Intramural on Friday nights at Defined Lakeview. Having over 150 athletes registered this year, we are so excited to watch all of you complete both locally and globally! 

Friday Night Schedule Changes: 6pm and 7pm classes and open gym are both cancelled for the next 5 weeks and will be replaced by our Defined Intramural “Friday Night Lights” which will run from 6-9pm.

If you cannot make our “Friday Night Lights” to perform your open workout, below is a list of additional times you can complete the Open workout:

  • Thursday night, 8-9pm  
  • Friday during any class time or open gym time
  • Saturday Open gym from 11-2pm
  • Sunday Open gym from 9-11am
  • Monday during any class time or open gym time

If you perform the workout outside of the “Friday Night Lights” throw-down, you can still receive your participation points just for showing up on Friday night wearing your team colors to cheer and support your team! 

Good Luck to all athletes that are registered and competing! First timers, do not take this too seriously, have fun and push yourself along the way!

New Cycle starts this week! 
Week 1/4

A.
15 Minute Strength Circuit: 5 Rounds
Min 1:
Barbell Thruster
– Find heavy double
– Increase weight each round
– Front or back rack are both options for today
Min 2:
Romanian Deadlift
– Rep scheme: 15,12,10,10,8
– Increasing weight each round
Min 3:
Banded Plank Row X 20 sec. each side

B.
CrossFit Open 19.1
(Option #1: For any athlete in the Open or Defined Intramural, perform workout as listed below)
15 Minute Amrap
Wallballs X 19 reps
Row X 19 calories

(Option #2: For any athlete that is not in the Open or Intramural)
Team WOD: Teams of 2
15 Minute Amrap
Station 1: Wallballs
Station 2: Row X 19 Calories
*While partner 1 completes 19 calories on the rower, partner 2 is completing as many wallballs as possible. Once completed, partners switch both working at the same time!

– Men’s Rx and Master’s Men Rx: 20lb Wallball, 10 ft. target
– Women’s Rx and Master’s Women Rx: 14lb Wallball, 9 ft. target
– Men’s Scaled and Master’s Men Scaled: 14lb Wallball, 10 ft. target
– Women’s Scaled and Master’s Women Scaled: 10lb Wallball, 9 ft. target

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 17th and March 31st. 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 

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 5 spots left! 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!