Friday, September 21st, 2018

Announcements & Upcoming Events
Reptember Powerlifting Meet – This Saturday from 9a to 4p at Defined. We are hosting our first sanctioned powerlifting meet this Saturday. Stop by to take a look, support the lifters and take in a new experience. All Saturday classes are canceled.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program 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 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Deload/Transition Week, Next cycle starts on Monday 9/23

Back Squat or Overhead Squat:Athlete’s Choice! (12 Minutes)
3 Speed Squats + 1 10 second Iso-metric hold in bottom position
-Every 90 seconds on the 90 X 8 rounds, building each round
-Prioritize the speed and pause over load!
Benchmark CrossFit WOD: “Christine”
3 Rounds for time; (15 minute cap)
Row 500 meters or Run 400 meters
12 X Bodyweight Deadlifts
21 X Box Jumps 24/20″
*Barbell weight should not exceed 45% of Deadlift 1rm
*Choose something you can warmup to in 3 building sets
*Each round of 12 should be completed in 2 sets or less
400 Meter Bonus Run: If you finish the WOD with more than 3 minutes left on the clock, rest 1 minute post WOD then sprint a 400 meter for a separate time!