TODAY’S SPECIALTY CLASSES
“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.
“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!
This week we our starting our 3rd cycle. Immediately following this 4 week cycle; 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 RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates
Whole 30 and Macro Challenge: Start of Week 4!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This 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
8 Minute Skill Amrap
50 X Double Unders
10 X Kipping HSPU
:30 seconds X Hollow Body Rock/Hold
Rest as needed after each station
E.M.O.T.M: 4 Rounds; (16 minutes)
(every minute on the minute)
Min 1: SDHP 75/55lbs X 15 reps
Min 2: Wallball 20/14lbs X 15 reps
Min 3: Row X 15/12 calories
Min 4: Practice Handstand Walking or Kickups
-Scale to HS hold on Wall
3 Rounds: not for time;
DB Bench Pistol Press X 12 reps
(resting at the top)
Barbell Bent Over Row X 10 reps
Barbell Floor Wipers X 20 reps
Bonus: “The Grind”, (to be completed after class)
:45 seconds of paced rowing
5 X Ring Muscle ups
Rest as needed 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!**