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!