Wednesday, September 21st, 2016

#TBT - to our boy Igor.

Week 2/4

Recovery Yoga with Coach Rachel: This Sunday, 10am at CFD Lincoln Square.  All members welcome! Friends and family of CFD members may attend free of charge!

Lincoln Square: “Mobility” with Coach Cara, 6-6:30pm. 30min Mobility class to restore, recover, and discover new range! Use it as a warmup then join the WOD OR as a cool down after a full class. Focus: Hips holding you back? Focusing on the hip capsules to PR your positions. This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.

Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday September 24th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Next Onramp Dates: Contact Coach Cara@crossfitdefined.com, to hold your spot in our next beginner session!
Lakeview: Thursday, October 13th
Lincoln Square: Monday, October 10th

A. 
Performance/Competition:
G.P.P.: 3 rounds, not for time
Deathmarch X 50 ft
(stay light and focus on hinging at the hips with neutral back)
Hollow body Crunch or Hollow Body Rock  X 10 + Superman Extension or Superman Rock X 10
-Ring or Box Support Holds X 30 seconds

COLTS trade BenchPress for Turkish Getups for injury Prevention! 

B. 
Performance/Competition:
15 Minute Quality Amrap
Turkish Getups X 2 per side
-using a db/kb or Barbell
Perf: Strict Pullups X 6-12 reps
Comp: Weighted Pullups  X 5-7  reps
Abwheel Rollouts X 10-12 reps
*Rest as needed after each round

C.
Performance/Competition:
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Birddog Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Overhead Plate Crunch or abmats
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
*Recording total laps completed. 1 lap = 50 feet

**Last time you saw this wod was on 12.16.15

 

LV Athlete Matt reppin' CFD in Siesta Keys!  #Hoozah LV Athlete Matt reppin' our newest CFD swag in Siesta Keys! #Hoozah


LV Athlete Matt reppin’ our newest CFD swag in Siesta Keys! #Hoozah