Tuesday, February 19th, 2019 CrossFit Open starts this week!

A few notes about the Defined Intramural and the CrossFit Open:

This is our first year running the Open Intramural on Friday nights at Defined Lakeview. Having over 150 athletes registered this year, we are so excited to watch all of you complete both locally at globally!

Please make note of the following schedule changes: Friday 6pm and 7pm classes are cancelled for the next 5 weeks and will be replaced by “Friday Night Lights” which will run from 6-9pm on each of those 5 weeks.

Every week, workouts will be announced on Thursday night by Crossfit HQ. Every Thursday night we will determine if the space and equipment requirements of each Open workout will allow us to program the Open wod and use for Friday’s programming.

Similar to what we have done in the past, if the workout is not suitable for a class environment, we will alter the details as needed and also offer anyone the opportunity to perform the workout as prescribed on their own in any of the class times.

Friday Open Gym will be cancelled from 6-9pm during the 5 week Intramural.

After the first week we will do our best to try to come up with a way to organize and allow pre-registration for heats ahead of Friday night. We are using the first week to trouble shoot so please bare with us. 🙂

If you cannot make our “Friday Night Lights” to perform your open workout, here is a list of additional times you can use the gym to complete the Open workout: Friday, any class time prior to 6-9pm and Friday open gym. Saturday: 11am to 2pm on the open gym side. Sunday open gym. Monday open gym.

If you perform the workout outside of the “Friday Night Lights” throw-down, you can still receive your participation points just for showing up on Friday night to cheer and support your team!

Good Luck to all athletes that are registered and competing! First timers, do not take yourself too seriously, most of all, have fun and challenge yourself along the way!

New Cycle starts this week!
Week’s Preview: Week 1/4
Wednesday: Clean & Jerk
Friday: CF Open 19.1 + Defined Intramural

Back Squat: Warmup in sets of 5
– Take 9 minutes and 6 sets, building
– Build to 65% of 1rm Back squat or a light to moderate working weight

3 X Working Sets: Every 2 minutes
Back Squat @ 65% X 6-10 reps
– Choose a rep scheme between 6 and 10 reps and use that number for the 4 week progression.
Follow each set with:
Support Hold X 30-40 seconds
– Add Dips with pace if you are ready!
– Pace:

Team Workout: Teams of 2
15 minute Amrap
Pullups, any style X 10 reps
– Option to Sub 1 Bar Muscle up for every 3 pullups
Pushups X 20 reps
Box Jumps X 30 reps

*Only 1 athlete working at a time, share the reps however your team decides

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 17th and March 31st. 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

Shoulder Health Workshop: This Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 6 seats left! 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!