TODAY’S SPECIALTY CLASSES
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!
UPDATES & UPCOMING EVENTS
New Cycle starts today!
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
Back Squat with pace: (184.108.40.206)
-Find heavy 3 for the day
-Take 8 sets, every 2 minutes, building in weight each round
*Follow each set with: Kneeling Fire Hydrants X 8 reps, alternating sides with 3 second holds at the top of each rep
Every Minute on the Minute: X 18 minutes
40 seconds ON/ 20 seconds OFF
Min 1: Weighted step ups with Double KB
Hold: Front rack or farmer’s carry
Min 2: Handstand Pushups
Scale to Handstand negatives or Wall climbs
Min 3: Double Unders
Bonus: “The Grind”, (to be completed after class)
SandBag Bear Hug: Accumulate 3 minutes with the heaviest sandbag you can hold.
Rest 2 minutes after each round
**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!**