Friday, January 26th, 2018


Announcements & Upcoming Events

CF Kids Open House: Join us for a CrossFit Kids/Family Day this Sunday, January 28th from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about. Find more info and registration 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, February 10th 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: Next onramp open for registration: This Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th

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

Week’s Preview: Week 3/4 Programming details for Cycle 1!  
Shoulder/Upper Back Activation and Prep: 3 Rounds: 60 on/ 20 off
Wendler Week 3 Bench Press: Take 12 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*All sets today are in preparation for your max effort “plus set”.

**Record weight and total number of reps achieved for today’s max effort set!

Option #1:
“CrossFit Open 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55lbs
3 bar muscle-ups
*Barbell weight should be no more than 35% of Snatch or Pushpress

Option #2:
Every minute on the minute: 8 Rounds; 40 seconds on/ 20 seconds off
Odd: Power Snatches 75/55lbs
Even: Bar muscle ups, Chest to bar Pullups or Pullups
*Barbell weight should be no more than 35% of Snatch or Pushpress