Tuesday, February 12th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Wednesday: Strict Press + Pushpress + Tabata
Friday: Long wod

A.
Power Clean + Power Jerk
– Build to a heavy (1+1) for the day
– Take 15 minutes
– If you find your heavy early, drop down by 20% and work on drop sets

B.
Barbell Cycling: Hang Power Clean
3 Rounds: 30 seconds on, 90 seconds rest
– Choose a weight that is around 50-60% of your heavy from today and perform max reps unbroken, touch and go for 30 seconds.
– Option to increase weight for each round or stay at one particular weight
– Focus is barbell efficiency

C.
10 Minute Partner Amrap
Teams of 2, alternating rounds
Russian Swing X 8 reps
– Unbroken and heavy
Ball Slams X 6 reps
Burpees X 4 reps

– Speed rounds, sprint through each round as fast as possible resting while your partner works. Alternate every round!

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 Cara@crossfitdefined.com 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!