Wednesday, January 10th, 2018

Buddy 1

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Focusing on Traps and shoulders. Having proper mobility and stability in your shoulders and middle back will get you over the plateau and bulletproof your shoulders.

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 Tuesday, 1/9, First onramp of the 2018, limited space available!
Lincoln Square: Starting Monday, 1/8, First onramp of 2018, limited space available!

6 Weeks till the 2018 CrossFit Open begins! Register for the CF Open here! 

New Cycle starts today!
Preview of week:
Friday: Skill training on HSPUs and Open WOD #17.1!

3 Position Clean or Snatch
-(1+1+1) touch and go
-Hi-hang + hang + low hang
-Take 15 minutes building to a heavy for the day!
-Scale to Power  position if needed.
3 Minute Amrap
60 X Double Under Buy-In
15 X Deadlifts
15 X Bar Over Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
10 X Deadlifts
10 Bar Over Burpees
Rest 3:00
3 Minute Amrap
60 X Double Under Buy-In
5 Deadlifts
5 Bar Over Burpees
*Barbell weight should be no more than 55% of your Deadlift 1rm.
*Recording weight used and total rounds and reps completed over the 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single or 60 lateral bar hops!

Charity WOD for Puerto Rico at Lincoln Square, 2017.