Wednesday, February 13th, 2019

Week’s Preview: We are on a transition week. Our next cycle starts Monday, Feb. 18th.
Friday: RDL + SDL + CF Games 17.5 Inspired workout

A.
G.P.P.: Pressing Prep
2 Rounds: 60 on/ 15 off
1/2 Kneeling Bottoms up Press
– 30 seconds on each side using a light KB
Ring Rows with pause
Twisting Bear

B.
Strict Press + Pushpress
– Building to heavy for the day
– (1+3)
– 8 Sets, every 90 on the 90

C.
Tabata X 8 Rounds at each: (24 rounds)
Row for calories
Pushpress
– Backrack snatch grip
Toes to Bar or Alternating single leg V-ups

*Barbell weight: No more than 55% of Pushpress, 70% of Strict press 45% of C&J. Choose a moderate to light weight you can control for each 20 sec. 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!