Tuesday, February 5th, 2019

Week’s Preview: Week 4/4
Wednesday: Big Clean or Big Snatch Complex + Deadlifts
Friday: Seated Press

A.
Back Squat to Front Squat
– 5+ 5, building in weight each round
– Re rack the barbell between the BS and FS
– Take 6 sets, and/or 12 minutes building to a moderate to heavy set for the day!

A2.
1 X max effort Set:
– Using heavy set from part A.
– Perform 5 Back Squats + Max reps unbroken front squats

B.
For time: (18 Minute cap)

2 Rounds:
Plank X 30 seconds
Single Arm OH Lunge X 25 reps
– alternate arms each round
– alternate steps with each rep
– Scale to Goblet position if needed
Pushups with Hand Release X 20 reps
Pullups, any style X 15 reps

Rest 90 seconds

2 Rounds:
Plank X 30 seconds
Single Arm OH Lunge X 25 reps
Pushups with Hand Release X 20 reps
Toes To Bar X 15 reps

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!