Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.