Sunday, February 12th, 2017

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, March 2nd
Lincoln Square: Starting Monday, March 6th


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Today will not be a technical day but it will make you work. More details when you show up.

KB Programming: 

A) Skill Strength – Turkish Get Up x1 (each side)
** Spend 10 Min working on your TGU.
** Work 1 rep on each side going back and forth. Rest as needed.

B) For time:
4 Rounds:
30 Double Unders (60 singles)
25 KB Swings
20 Mountain Climbers (L + R = 1)
15 Pull Ups
** Rest 60 seconds at the end of each round.

B) Finishing Move – 3 Rounds – Ab Wheels x10 + Hollow Body Rock Hold x20s

Sunday, February 5th, 2017

Athletes Yoga today – 12:00 @ CFD Lakeview.  Bring a friend.  First time athletes encouraged!

Next On-Ramp Classes for 2017: Contact Coach Cara at Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
- Lakeview: Starts Thursday, February 2nd (1 Spot Open)
- Lincoln Square: Starting Monday, February 6th


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym
12p – Athletes Yoga (bring a friend)

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Everything.  You will do everything.  Multiple times.  Run or Row options available.

KB Programming:  See below.

A) 12 Minute E.O.M.O.T.M
a. 20 Russian KB Swings 55/35
b. 12 – 14 Wall Balls 20/14
** 6 Rounds of each.

B) 20 Minute AMRAP
12 KB Snatches Alternating 55/35
25 Double Unders
14 KB Goblet Lunges Alternating 55/35 (1 Step = 1 Rep)

B) Finishing Move – 3 rounds of Ab Mats x15 + Russian Twists x20 (each tap = 1 rep)

Priceless