Friday, January 12th, 2018

Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 1/9, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!

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

Handstand Pushup Prep and Practice
 6 Minute EMOTM
Abwheel Rollouts
-slight pause in extension of each rep
Single Arm Waiters Walk X 30 seconds each side
6 Minute EMOTM:  30 on/ 30 off
HSPU Conditioning
Option 1: Kipping HSPUS
Option 2: HSPU negatives
Option 3: Wall Climbs
CrossFit Open 14.4ish intervals
6 Rounds: 90 seconds ON/ 90 seconds OFF
Row X 10/7  Calories
Toes to Bar or Vups X 8 reps
Wallballs 20/14lbs X 6 reps
*Fill rest of each 90 second interval with max reps:
Single Arm KB Hang Squat Cleans 55/35lbs
-Recording total number of squat cleans completed over 6 rounds.

Hero wod/ open gym on Sundays @ Lincoln Square