Monday, August 27th, 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, September 1st from 11am-Noon. Register here!
Next Defined On-Ramp – Sunday, September 9th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.
If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here!
Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.
Week’s Preview: Week 2/4
Tuesday: HS Skill Practice + Team WOD
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo
-Scale to Power position if needed.
E.M.O.T.M. X 8 Minutes
3 Position @ working weight
-(1+1+1), touch and go!
Round 5: Rest
-3 Position @ working weight “+”
3 Rounds for time: (14 minute cap)
20 X Pullups or Ring Rows
10 X Single Arm Hang Power Clean and Press 55/35lbs