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: Runner’s Mobility with focus on healing knee pain and recovering the IT Band. Free your legs for a more power and recover smarter from high rep endurance cycles.
UPDATES & UPCOMING EVENTS
First “Testing Phase” of 2017! Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.
Use these next 2 weeks to either establish new numbers or check in with your last testing results. Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.
Spotlight Athletes: Sean & Chelsea. Read their story here!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, April 22nd 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! (limited space available in both)
Lakeview: Starting Thursday, May 4th
Lincoln Square: Starting Monday, May 1st
Clean or C&J: 1rm Test
-Power or full squat clean are both options today!
-Take 20 minutes building to a heavy for the day
-You have a max of 3 attempts at any heavy lift for the day!
Hero WOD: “DT”
5 Rounds for time: (15 min cap)
Deadlift X 12 reps 155/105lbs (CFD Master’s 40+: 95/65lbs)
Hang Power Clean X 9 reps
Push Jerk X 6 reps
*Barbell weight recommendations: Weight should not exceed 50% of your 1rm C&J or no less than 30% of your 1rm DL. A great goal would be to complete each round in less than 5 sets!
**Last time you saw this WOD was on our last testing week on 11/22/16
Bonus: “The Grind”, (to be completed after class)
Testing Week Note: The Grind work during testing week will focus on recovery and maintenance in order to preserve strength and endurance during class work! “The Grind” will pick back up at the start of our next cycle on 4/24!
Today’s Focus: 5 Way Shoulder recovery stretch by Kelly Starrett
**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!**