Wednesday, April 25th, 2018 Testing Week!

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Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. April Focus:Focusing on Shoulders, Biceps, Wrist & Elbows. Let’s not negate these crucial joints any longer and focus on your limbs to optimize your performance in the gym and keep you pain free outside of the gym! Better dips, Better pulls and pain free shoulder, wrists, forearms and elbows.


Announcements & Upcoming Events

CFD Apparel Flash Sale: We are doing a quick 5 day pre-order on our sweatshirts, zip-ups, and sweatpants. The orders will close on Friday @ 5p so we can ship everything to the printer and get it back in 7 – 10 days. Order now. Order here. And don’t forget to get your significant other (or your parents) something.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, May 12th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


First “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength level! Recording your numbers for these next 2 weeks is extremely valuable in being accountable to your training and making sure you are growing and progressing in our program at CFD.

Next Cycle starts on Monday April 30th!

Week’s Preview:
Friday: GPP + “FGB”

A.
Athlete’s Choice:

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
“Pacing”
6 Rounds:
Row for Calories: 1 minute
Burpees: 1 minute

WOD Explained: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 6 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.

Lincoln Park Rugby Team Training. If you have a team that is looking for pre or post season team training, contact us at info@crossfitdefined.com