Wednesday, May 16th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 8/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4 week session, starting this Friday, May 18th.  Register Here! 

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th 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 or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Friday: Floor Press +  Plank/Hip extension + P. Snatch WOD

A. 
 Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes
B. 
4 Rounds: 1 Minute @ each station for max quality reps/ 1 Minute rest @ end;
Min 1: Single Arm Split Jerk with KB/DB 55/35lbs, alternating sides every round
Min 2: Chest to Bar Pullups
Min 3: Bear Crawl
Min 4: Rest
1 Lap = 50 ft
*Today we are looking for quality reps from stations 1 and 2 with an all out effort on station 3, resting at the end, repeating for 4 rounds. Take your time and show control!
-Perform with hips high and arms locked out or hips low with bent arms.
-Both are very different, choose one that gets it done!
*Score is total reps from station 1 and 2 + total laps from station 3!