Monday, February 11th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Tuesday: P. Clean + P. Jerk + BB cycling + Team sprint wod
Wednesday: Strict Press + Pushpress + Tabata
Friday: Long wod

Athlete’s Choice:
Back Squat or Overhead Squat
– Find heavy 5 rep + 10 sec. hold
– 10 sec. hold in bottom position
– Take 8 sets, every 90 seconds (12 minutes)

15 Minute Amrap (Strength/Metcon)
21-15-9 reps of the following;
Chest to Bar Pullups
Tall Box Jumps
with remaining time, complete Amrap of the following:
Pushups to Abmat X 10 reps
Jumping Lunges X 20 reps
Plank X :30 seconds

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 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!