Today is the start of our 3rd cycle. This cycle will run for 4 weeks. Immediately following; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!
CrossFit Open 17.3! All registered athletes have until Monday 5pm pacific time to submit their scores!
Whole 30 and Macro Challenge: Start of Week 4!
Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.
Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd
Shoulder Press + Push Press: (1+3)
-Take 10 minutes, build to a heavy for the day
Push Press + Push Jerk: (1+3)
-Take 8 minutes, build to a heavy for the day
6 Minute Amrap X 2 Rounds
Overhead Barbell Lunge X 10 steps (alternating)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or backrack
Bar over burpees X 8
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8
Rest 2 minutes
Bonus: “The Grind”, (to be completed after class)
:15 second “L” Hang
:30 second Hollow Hold
:60 second Plank
Rest as needed after each set
**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!**