Wednesday, September 19th, 2018
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here!
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!
Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.
Schedule a “No Sweat Intro Session”: 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!
Deload/Transition Week, Next cycle starts on Monday 9/23
3 Rounds for Quality: 1 minute ON/ 30 seconds OFF
Renegade Row with Single DB or KB
-2 Options: Using no weight working on keeping a stable core resisting rotating the hips or if you have experience with the movement using a light kb or db!
Single Leg RDL with Medball Reach
-Spend 30 seconds each side focusing on reaching that medball to a target!B.
6 Sets: Every 2 minutes, perform the following as a superset; (12 minutes)
Romanian Deadlift X 10 reps
Bent Over Row X 10 reps
-Rest remaining time of each round
-Add weight each round
-Use the same barbell weight for both movements as you progress!C.
6 Rounds for time: (12 minute cap)
Single Arm Snatch with DB X 5 each side AHAP
Pushups or HSPUs X 7
Walking V-ups X 9 (alternating)
Jumping Lunges X 11 (alternating)