Wednesday, March 13th, 2019


Week’s Preview: Week 4/4
Friday: Defined Intramural + Open workout 19.4

A.
Overhead Mobility X 2 Rounds: Spend 1 minute at each station
Scorpion “Y” Stretch
Front Rack PVC Stretch

B.
Hang Power Snatch: Triple
– Find heavy triple for the day. 
– Take 15 minutes, building
– Option to defer to Hang Power Clean if overhead position is challenging! 
– If you find heavy 3 early with time left on clock drop 20% and perform drop sets till time runs out! 

C.
“CF Open 11.2 Intervals”
12 Minute Amrap
Deadlifts X 9 reps
Pushups X 12 reps
Box Jumps X 15 reps
Rest 1 Minute

*Barbell: Weight should be light enough to go unbroken each round. Using your heavy from Part B or no more than 35% of Deadlift 1rm.

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, April 6th, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. 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 

Defined Teens Training:  A 4 week program starting April 11th with classes running 2x per week. Ages 12 to 17. More info. here!

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 @ Defined – 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!

Nutrition @ Defined – You have a plan for training but do you have a plan for nutrition? We work with all people – from athletes who need precise macro-based nutrition plans to achieve their competitive goals, to people who just want to improve body composition and be healthier. Accelerate your goals and gain accountability along the way! Click here!