Tuesday, November 1st, 2016

Week 3/4

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

Lakeview: “Mobility” with Coach Cara, 6-6:30pm. Focus: Hips holding you back? Come un-do all the sitting and learn an effective warm-up to improve your hips and reduce lower back pain. This will be the only pre-workout you need on squat day. Come learn the path to a better squat and fix your hips.

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Starting Sunday, Nov. 6th. (Sold out) Next open onramp starts Dec. 6th
Lincoln Square: Starting Saturday, Nov. 5th. Still space available!

Wednesday Preview: Wendler Shoulder Press W3 + Barbell Cycling!

A.  
Performance:
Bench Press: Heavy (1+2)
-Every 90 Seconds X 8 sets
-1st rep = 2 second pause above chest
-Building in weight each round to a heavy (1+2) for the day
then…
1 X Drop Set: Using 50% of 1rm Bench X Max unbroken reps
*Compare total to last week’s max set

Competition:
Snatch Grip Pushpress + Snatch Balance: (2 + 2)
-Take 15 minutes, building to heavy complex for the day
-Hold for 1 second at the bottom of each Snatch Balance!

B.
Mobility X 5 Minutes
Glute and Hip opener!

C.
Performance/Competition:
12 Minute Amrap
Back Rack Or Overhead Barbell Lunge 115/75lbs x 10 reps (CFD Master’s 40+: 95/65lbs)
Abmats x 20 reps
Lateral Bar Hops x 30 reps

Happy Halloween to all of our members and a huge thankyou to all that attended and supported CFD at our 6th Annual Halloween Party!  #Hoozah

Happy Halloween to all of our members and a huge thankyou to all that attended and supported CFD at our 6th Annual Halloween Party! #Hoozah