Saturday, December 1st, 2018

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here! 

Saturday Training Schedule
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Open House Intro Workout (show up, bring a friend)
12:00p – Weightlifting

Strength Cafe Programming

Part 1 – Close Grip Bench Press 6 sets of 4 (all at about the same weight)
Part 2 – SandBag Hold 30 Second Heavy + Weighted Lunges x8
Part 3 – Team Farmer Carry for Distance

Team Workout Programming

Part 1 – Strength Accessory – 12 Minutes
Station 1 – Double DB Curl to DB Strict Press x10
Station 2 – Med Ball Toe Touches x15 – 20
Station 3 – Wall Sit for 40 – 45 seconds (add weight if necessary)
** EMOTM – every minute on the minute rotate from station to station. You will hit all stations 4 times.

Team Conditioning – Teams of 2 (25 Min Cap)

5 Rounds of:
DB / KB Snatch x20 (35 / 55)
Hang Power Clean + Push Press x20 (115-135 / 75-95)
Goblet Squat x20 (same weight as above)
** Teams of 2, split the work up any way you like. The 20 reps are between the two teammates.
** Barbell weight should be something you can do only 5 or 6 times in row.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, December 1st, from 11am-Noon Register here! 

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

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 @ CFD – Our Defined Personal Training program 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!
“Get What You Came For” – New article by David Sutor, here.