Sunday, August 26th, 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!
Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.
Free “Intro to CrossFit” Class – Saturday, September 1st 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.
9a to 12p – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells
A. 1 min on / 30 sec off x 5 rounds
6 DBL KB Row
8 DBL KB Deadlift
6 DBL KB Swing
B. For time: 8 min cap
C. 8 min AMRAP
Single Arm KB Push Press (per side)
Box Jump Over
D. Tabata Mash-Up
Russian Twist w/ plate & Laying Plate Press