Wednesday, January 31st, 2018

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. MONTH OF FEBRUARY: Hips & Pelvis. Hips holding you back? Come learn the a path to a better squat and fix your hips, lower back and stability.


Announcements & Upcoming Events

CrossFit Open Skill Session #1 – Saturday, February 3rd. We will cover the nuances, skills and drills with the Kipping Movements: (Pull-Ups & Toes-to-Bar) and Double Unders. Registration & details here.

CrossFit Open Skill Session #2 – Thursday, February 15th.  The second session is independent of the first, but it’s recommended to sign up for both. Session #2 will cover Handstands & Muscle Ups (bar & ring). Registration & details here.

CFD Winter Gear Apparel Pre-Sale Order. Shipping to the gym and all around the world. Get your order in by 12p on Feb 5th. Order here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th 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: Next onramp starting Sunday, February 18th
Lincoln Square: Next onramp starting Monday, January 29th (late registration open till Wednesday, Noon)


3 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

Week’s Preview:
Friday: Hang Power Clean or Hang Power Snatch, find heavy 3 + Open WOD
A.
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off

2. 3-Pt. Bent Over Row
-spend 30 seconds each side
3. Twisting Bear: Dynamic chest and shoulder opener
B. 
Wendler Week 1 (revisit) Bench Press: Take 12 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”.

**Record weight and total number of reps achieved for today’s max effort set!

C. 
“Sprint-Core-Repeat”
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
90 Seconds: Broad Jumps
90 Seconds: Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: V-ups
60 Seconds: Rest
30 Seconds: Forward Bear Crawls
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 40 feet

CFD Family day was a success! CFD Kids classes start Feb. 12th! Registration is on our website!