Monday, February 4th, 2019

Week’s Preview: Week 4/4
Tuesday: BS+FS combo + Strength WOD
Wednesday: Big Clean or Big Snatch Complex + Deadlifts
Friday: Seated Press

A.
Gymnastics Prep: 3 Rounds; 30 ON/ 15 OFF
Wall Climb
Hollow Body Hold
Superman Extension

B.
5 Minute EMOTM: 30 ON/ 30 OFF
Handstand Pushup Focus
Option 1: HS Hold
Option 2: HSPU Negatives to Abmat
Option 3: Strict HSPUs

C.
Reverse Fight Gone Bad: 3 Rounds
Spend 1 minute at each station
Row for calories
Pushpress
Box Jump
SDHP
Wallball
Rest 1 Minute

*Barbell weight should be very light, something you can perform 1 minute of unbroken reps with. Using no more than 35% of Pushpress or 25% 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! This 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 

Nutrition Workshop, Part 2/2:“Fueling for Performance” with Registered Dietitian, Kristen DeAngelis and Coach Cara, Sunday, Feb. 17th, 12:15-1:30pm. More details here!

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…

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!