Tuesday, February 13th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Alex, 6-6:30pm. February Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and stability.


Announcements & Upcoming Events

2018 Intramural CrossFit Open. Register for now for CFDs first Intramural In-House CrossFit Open. Each gym will have 3 teams randomly put together. Uniforms for each team, multiple divisions, scoring based on 7 different factors across Rx, Scaled, Male, Female and Age Group categories. Details and sign up here.

CrossFit Open Skill Session – Thursday, February 15th. This is open to anyone who would like to improve or work on their Handstands & Muscle Ups (bar & ring). No prerequisites necessary. Registration & details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, Feb. 18th
Lincoln Square: Next onramp starting Monday, Feb. 19th


The new cycle starts today. Week 1/4
Week’s Preview-
Wednesday: Back Squats + Team Cindy
Friday: Open WOD
A. 
Clean or Hang Clean/ Snatch or Hang Snatch: Athlete’s Choice!
-Take 10 minutes building to a heavy single
-If you know your 1rm C&J or Snatch, build to 80%
B.
E.M.O.T.M.: X 5 Rounds
Min 1: 80% X 1
Min 2: 80% + X 1
Min 3: 80% ++ X 1
Min 4: 80% + X 1
Min 5: 80% ++ X 1
C. 
3 Minute Amrap/ 3 Minute Rest X 3 Rounds
3 Minute Amrap
21 X Deadlifts
21 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
15 X Deadlifts
15 X Bar over burpees
*Finish rest of time with max reps Calorie Row
3 Minute Rest
3 Minute Amrap
9 X Deadlifts
9 X Bar over burpees
*Finish rest of time with max reps Calorie Row
*Recording total calories rowed over 3 rounds!
**Barbell weight should not exceed 55% of 1rm Conventional Deadlift!