TODAY’S SPECIALTY CLASSES
Mobility @ Lincoln Square 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 of 2017. Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths 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: 64TH 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
Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!
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
-Take 10 minutes to build to first working weight at 75%
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
75% X 5
80% X 3
Power Clean and Jerk
-Take 5 minutes to build past working weight
-Working weight should not exceed 40% of your C&J 1rm
For time: (10 minute cap)
Complete 50 X Clean and Jerks
E.M.O.T.M.: Perform 20 Double unders or 20 Lateral Bar hops
*If you finish the workout in under the time cap, continue your Double unders EMOTM X 50 reps till time runs out!
Bonus: “The Grind”, (to be completed after class)
3 Rounds: NFT
20 X Pistols, alternating
40-60 FT X Handstand walk
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!**