UPDATES & UPCOMING EVENTS
New Cycle starts this week! Week 1/4!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, May 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.
Spotlight Athletes: Sean & Chelsea. Read their story here!
Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)
Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st
Single Arm KB Conditioning: 2 Rounds; 50 Seconds on/ 10 seconds off: (18 minutes)
Single Leg RDL – Right Side
Single Leg RDL – Left Side
Russian Swing – Right Side
Russian Swing – Left Side
Clean – Right Side
Clean – Left Side
Hang Snatch – Right Side
Hang Snatch – Left Side
Rest 90 seconds
*Barefoot, for added stability!
*Start with a light KB and if you are profficient with all movement techniques, increase weight on 2nd round!
Front Rack 5 Minute Mobility: 3 Part focus;
Banded Tricep stretch X 1 minute each side
Banded Forearm stretch X 30 seconds each side
Mid Back and lats: Foam roll X 2 minutes
“Tabata Something Else”
20 seconds ON/ 10 seconds OFF: 8 Rounds at each station
Pullups, strict or kipping
Airsquats or alternating pistols
*Recording your totals from each station
Bonus: “The Grind”, (to be completed after class)
3 Rounds; not for time
25 X GHD Situps or Medball Vups
1 Minute Sandbag BearHug
Rest as needed after each round
**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**