Wednesday, January 3rd, 2018

nordwood-themes-467442

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Cancelled this week. Will pick back up next week.


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 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 Sunday, 1/7, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!


Deload/Transition Week. Next cycle starts on January 8th.

A. 
15 Minute Quality Amrap
Turkish Getups X 2 per side
-Choose a KB/ DB or Barbell
Strict Toes to Bar X 10 reps
-Option 2: Tuck hangs X 30 seconds
-Option 3: Hollow Hang Hold X 30 seconds
Tall Box Jumps X 4-8 reps
-choose a challenging height and stick with it.
-reset after each rep, step down.
-suggested height: 30/24″

B. 
 “Tabata Something Else”
Spend 8 Rounds at each station, 32 rounds total
20 seconds ON/ 10 seconds OFF
Rest 1 minute between every station
1. Pullups
2. Pushups
3. Abmats
4. Air Squats
*Recording lowest scored round from each station, 4 numbers

Lift-mas 2017 winning circle!