Tuesday, June 12th, 2018

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Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., New class time 6:00-6:30pm. June Focus: Fix your front rack and shoulders. Poor flexibility in the front rack is one of the top complaints from athletes. Don’t let the desk life limit your lifts.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, June 16th from 11am-Noon at Lakeview.  Register Here!

Next Lakeview Onramp: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, June 17th (Limited space, 10 seats, register soon!)


Week’s Preview: Week 2/4
Wednesday: Bulgarian Split Squats
Friday: Strict Pressing

A.
Team Partner WOD: 30 Minute Amrap

Partner 1: Run 400 meters
Partner 2: Complete Amrap of the following;

50 X Calorie Row
50 X Wallballs 20/14lbs
50 X Box Jump Overs 24/20″
50 X Deadlifts
100 X Pushups
50 X Deadlifts
50 X Box Jump Overs
50 X Wallballs
50 X Calorie Row

*Barbell weight should not exceed 45% of 1rm Deadlift
Competition RX: 185/125lbs

Score is total reps completed in the 30 minute Amrap as a team with only 1 partner working at a time!
1 Round = 500 Reps

CFD does the Heartland Games. Congrats to all of our competitors! Till next year!