Wednesday, July 11th, 2018


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – Sunday, July 29th: Contact Coach, to schedule your Q&A intro session or hold your spot in our next On-Ramp.

We are starting a new cycle today. Our 2nd testing phase of the year will follow starting on: August 6th.
Week’s Preview: Week 1/4
Friday: Wendler Sumo Deadlift + Team WOD with rowing/wallballs

5 Rounds: 1 Minute @ each station/ 2 Minute Rest at the end of each Round

Min 1: Double Unders X 35 reps
-Scale to 35 seconds of Single unders or Double Under Practice

Min 2: Single Arm KB Snatch X 15 reps
-using a KB that you can cycle reps with minimal rest

Min 3: Toes to Bar or V-ups X 15 reps

Min 4: Double DB Squat X 15 reps
-using 2 DBs that you can complete 15 squats unbroken

Min 5: Sprint-Run 200 meters
-Sub Row X 250/175 meters if needed)

Rest 2 minutes

“Murph Day” 2018, 8th Annual Hero WOD @ CFD