Friday, March 8th, 2019 Defined Intramural Open 19.3!

Friday Night Schedule Changes: 6pm and 7pm classes and open gym are both cancelled for the next 3 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!

Current Cycle: Week 3/4

A.
Every Minute on the Minute: 6 Rounds: (12 minutes)
Min 1: Barbell Complex: (5+2+3+4)
– Romanian Deadlift + Hang Power Clean + Pushpress + Lunge (alternating)
– Front rack or Overhead Lunge are both options
– Building in weight each round
Min 2: Handstand Hold X 30 seconds

B.
CrossFit Open #19.3
(Option #1: For any athlete that is registered in the CF Open or Defined Intramural, perform workout as listed below)

Rx version-
For time; (10 minute cap)
200-ft. DB/KB overhead lunge
50 DB/KB box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Scaled version-
For time; (10 minute cap)
200-ft. DB/KB front-rack lunge
50 DB/KB box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

Rx and scaled DB/KB: 50/35lbs
Rx and scaled box height: 24/20″
Modified: Option to replace Strict HSPUS with Hand Release Pushups

(Option #2: Class version: For any athlete that is not in the Open or Defined Intramural)
5 Rounds: 2 Minutes ON/ 2 Minutes OFF
40 ft X DB/KB Overhead Lunge (2 laps)
– Front rack optional
10 X DB/KB Box Step ups
10 X Strict Handstand pushups
– Scale to elevated height or replace with Hand release pushups
*Finish rest of each round with max laps Bear Crawl

*1 lap = 20 ft

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, April 6th, 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 

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 @ Defined – 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!

Nutrition @ Defined – You have a plan for training but do you have a plan for nutrition? We work with all people – from athletes who need precise macro-based nutrition plans to achieve their competitive goals, to people who just want to improve body composition and be healthier. Accelerate your goals and gain accountability along the way! Click here!