Sunday, February 10th, 2019

Sunday Training Schedule:

  • 9a to 11a – Open Gym
  • 9a – Kettle Bells Class
  • 10a – Simulated Long Run
  • 11a – Yoga

Kettle Bell Programming

  • Part 1 – EMOM Work | Floor Press, Turkish Get-Up, Windmills
  • Part 2 – EMOM Work | Russian KB Swings & Squats
  • Part 3 – Conditioning A | Rowing & KB Front Rack Lunges
  • Part 4 – Conditioning B | KB Deadlifts & Handsand Walks

Simulated Long Run Programming:

  • Part 1 – 10m AMRAP | Muscle Ups & Ab Mats
  • Part 2 – 10m AMRAP | Rowing & KB Lunges
  • Part 3 – 10m AMRAP | KB Deadlifts & Handstand Walks

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, 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

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!