Wednesday, December 20th, 2017

Photo 2017-11-07, 4 34 51 PM

Announcements & Upcoming Events

Oly Concepts Weightlifting Seminar – Sunday, Jan 21st from 9a to 4p.  Come spend the day with Danny Camargo going through drills, video technique breakdowns and a hands-on lifting approach with the Clean, Jerk & Snatch. Registration and details here.

Adaptive Athlete Clinic – Saturday, Jan 27th from 11a to 1p. CrossFit Defined is developing an Adaptive Athlete Program, and the concept behind this initiative is simple: We want to increase accessibility to the health and fitness world to those folks that may require workout program modifications due to the need for adaptive equipment. For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, January 20th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Sunday, 1/7, First onramp of the New Year, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of the New Year, limited space available!

Week 3/4!  For programming details, click here!

Back Squat or Overhead Squat: Athlete’s Choice!
-Find heavy 3 for the day with pause
-Pause for 3 seconds at the bottom of each rep
-Build to a moderate/heavy set over 15 minutes

4 Minute Amrap
Barbell Front Rack Step-ups X Max effort
-Option #2: Using a kb in Goblet position
-stepping up to a 20/16” height
-Set height so top leg is 90 degrees at knee and hip
-using no more than 40% of C&J or 55% of Pushpress

Rest 2 minutes

4 Minute Amrap
Russian KB Swing X 10 reps 70/55lbs
Pushups X 10 reps
Kip Swing or Kipping pullup X 10 reps
-Option #2: Sub kip swing with active hold x 30 seconds

Rest 2 minutes

4 Minute Amrap
Rollouts X 10 reps
Russian Twist X 20 reps
Hollow Body Flutter Kicks X 30 reps per side

*Recording heavy 3 from Part A

Lift-mas 2017, #winning