Monday, July 30th, 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! Saturday, August 11th from 11am-Noon. Register Here!
Next Defined On-Ramp – Sunday, July 29th – Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp. (Late registration open till Tuesday @ Noon)
Gym Guide for Success (& Safety) – New article posted here.
Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Tuesday: Wendler Benchpress W1 revisit + HPC/HSPU Amrap
Wednesday: Wendler BackSquat W1 revisit + Team WOD
Friday: Long WOD
Wendler: Week 1 revisit, Sumo Deadlift: Take 15 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: 5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal for Week 1 revisit: 8 reps or more, secondary goal: meet or beat week 1 effort)
*All sets today are in preparation for your max effort set.
**Record weight and total number of reps achieved for today’s max effort set!
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs