Monday, November 20th, 2017

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Tuesday: Bench Press + Fran
Wednesday: Hero WOD Whitten

Today’s Wod

A.
“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!


B. 

Row Conditioning test:
5 Rounds: 1 minute On/ 2 Minute Off
Row for max distance!

C.
Bonus: “The Grind”, (to be completed after class)

Mobility Must #1: Focus, Quads and Hip flexors!

Couch Stretch!
*Perform for 2 minutes on each side before or after workout! If this is a tight position for you, perform 1-2x per day for 1 month

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Thankslifting winners! 3 from LS, 3 from LV. Congrats to everyone that competed over the weekend!