Tuesday, November 21st, 2017

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Today’s Specialty Classes

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

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm.  Fix your ShouldersFix Shoulder Impingement. The shoulders figure into every upper body exercise. Focus on the rotator cuff, pec and delts. 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 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 sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


Testing Phase: Week 1 of 2. Last and final cycle of the year starts 12/4.
Wednesday: Hero WOD Whitten (7 and 8pm cancelled at both gyms, all other class times are not changed)
Friday: 9 and Noon Only, Team WOD, Bring a friend or family member. Open to everybody!

Today’s Wod

A.
Bench Press
-Take 20 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-2-1-1-1-1
-10 Sets X 2 minutes
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility should defer to the floor press using the same intervals and rep scheme listed above.

*Follow each set with Box jumps for max height X 1-3 reps

-From a standing stationary position, work to a max height box jump. Make small jumps in height and work up to something challenging! Record height!

B.
For time: (8 minute cap)
“Fran”
21-15-9 reps of:
Thrusters
Pullups
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 8/4/17 (last testing phase)

C.
Bonus: “The Grind”, (to be completed after class)

Mobility Must #2: Focus: Getting comfortable in end range of your squat.  Sit in the bottom position of your squat, come out of it as much as needed. Accrue 5 minutes total.

Bottom Squat 

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Coach Ben R. doing work!