Tuesday, January 2nd, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Cancelled this week. Will pick back up next week.


Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Sunday, 1/7, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!


Deload/Transition Week. Next cycle starts on January 8th.

A. 
Option 1: Pushpress + Jerk
-(1+2), building in weight
-8 sets x every 90 seconds
*2 X Drop Sets, every 90 seconds
-20% less than heavy

Option 2: Snatch Grip Pushpress + Snatch Balance
-(1+2), building in weight
-8 sets x every 90 seconds
*2 X Drop Sets, every 90 seconds
-20% less than heavy

B. 
20 Minute Amrap
“First”
5 X Thrusters
7 X Hang Power Clean
9 X Sumo Deadlift HighPull
*Barbell Competition Rx: 95/65lbs
-use no more than 35% of C&J or 45% of Pushpress
*Option to complete Amrap with Single arm KB @ 55/35lbs

Throwback to our last workout of 2017 at Lincoln Square!