Wednesday, June 13th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square with Coach Danny, Wednesday 5-6pm and Fridays 4-5pm (Session 7/8, pre-registration required, single class drop ins are welcome!) Contact Noal@crossfitdefined.com for more information.

“Mobility” @ Lincoln Square with Coach Cara, 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


Announcements & Upcoming Events

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, June 16th from 11am-Noon at Lakeview.  Register Here!

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th (Limited space, 10 seats, register soon!)


Week’s Preview: Week 2/4
Friday: Strict Pressing

A. 
Bulgarian Split Squat with barbell and pace
-Build to a heavy working weight X 5 each leg
-Pace: 2.1.x.1
-Take 10 minutes, 4-6 sets building in weight
-Scale to a DB/KB in each hand if needed to gain confidence and experience before working with a barbell.

B.
3 Rounds: Every 3 minutes perform the following;
Bulgarian Split Squat @ WW X 5 each side
*Follow each set with 1 minute X Renegade Row with Single DB
Rest remaining time of each round

C. 
Tabata X 8 Rounds @ each station
Station 1: Russian Kb Swing 70/55lbs
Station 2: Hollow Body Flutter Kicks
Station 3: Sumo Deadlift HighPull 70/55lbs

Working OUT V volunteer demo on point!