Friday, May 19th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!

Change of Schedule: This Saturday @ Lakeview: Team WOD @ 11am: cancelled for the “Free Intro” class.  Olympic Weightlifting Class will be moved from 1230pm to 2pm just for this weekend.  Please make note!


UPDATES & UPCOMING EVENTS

Cycle: Week 4/4 PROGRAMMING DETAILS FOR THIS CYCLE!

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, June 1st
Lincoln Square:
 Starting Monday, May 31st


TODAY’S WOD

A.
Hang Power Snatch: Triple
-Find heavy 3 for the day
-Take 18 minutes
*Option to scale to Hang Power Clean if needed
*After every set: Perform one of the following;
-Deadhang Lat stretch X 30 seconds
-Scap Pushups X 15 reps

B.
For time: (12 minute cap)
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
Box Jump Overs 24/20″
Competition Rx: 95/65lbs
-Option to scale OHS to Front Squats
-Option to scale Toes to bar to hang tucks or v-ups

C.
Bonus: “The Grind”, (to be completed after class)

5 Rounds: not for time
10 X GHD Situp
10 X Good Morning

Rest as needed after each set
*Replace GHD Situp with any challenging core movement and Add weight to good morning if needed

*Repeat from last Friday

**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!**

 

Coach Matt and the morning crew.  #unclematt #oldschool #wewillmissyoucoach

Coach Matt and the morning crew. #unclematt #oldschool #wewillmissyoucoach

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