TODAY’S SPECIALTY CLASSES
“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Head to Toe Recovery. Come learn the “Mobility Classics” on how to recover smarter and faster. Don’t miss the chance to spend a solid amount of time opening up and working through stubborn tightness.
UPDATES & UPCOMING EVENTS
COMMITTED CLUB WINNER: BOBBY D. of Lakeview. Every quarter we put the names of our “Committed Club” and “Top Dogs” from every month into a raffle. At the end of every quarter we will pull 1 winner! Bobby D. won a free month at CFD! Congrats buddy!
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
Power Clean + Front Squat: (1+1) X 2
-Build to a heavy for the day
-Take 15 minutes
3 Rounds: not for time;
Bulgarian Split Squats X 6 per leg
-using 2 DBs or KBs
Tall Box Jumps X 5 reps
-choose or build up to a challenging height that is under your max!
Rest as needed after each round
For time: (8 minute cap)
-Using 55% of 1rm
Bar over burpees
*Recording weight used and time!
Bonus: “The Grind”, (to be completed after class)
E.M.O.T.M: X 10 Rounds
Row 12/9 calories
**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!**