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
Sumo Deadlift or Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 5, 3 or 1 for the day!
*If you have been put on risers in the past, please use them for today’s heavy effort!
*Last tested on 11/16/16
For time: (12 minute cap)
1000 Meter Row
50 Thrusters 45/35lbs
*Last tested on 11.11.16
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: Glutes, hips, lower back and increasing hip external rotation with a band distracted elevated Pigeon!
**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!**