Monday, July 23rd, 2018


Announcements & Upcoming Events

Personal Training @ CFD: Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This 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.

Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 3/4
Tuesday: Wendler Sumo Deadlift
Wednesday: Wendler Bench Press + “Randy”
Friday: Wendler Back Squat

Tabata Mashup: 20 ON/ 10 OFF X 5 Rounds (10 minutes)
1. Hollow Body Rock
2. Plank Hold (elbows)
3. Side Plank L (elbows)
4. Side Plank R (elbows)
Rest 2 minutes
For time: (22 minute cap)
100 X Double Unders
-Scale to 200 Single Unders
50 X Abmat Situps
Run 800 Meters
-Scale to Row X 1000/750 meters
50 X Abmat Situps
100 X Double Unders
-Scale to 200 Single Unders
Rest 2 minutes

50 X Pushpress 75/55lbs
50 X Back squat
50 X Pushpress
*RX Barbell weight: 75/55lbs. Weight should not exceed 35% of Pushpress

Murph 2018