Saturday, December 8th, 2018

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Still time to sign up!

“Lift-Off 2018” – Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 


Saturday Training Schedule
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Weightlifting Lift Off Event (sign up, do it!)

Strength Cafe Programming

Part 1
Strict Press Cluster x5,4,3,2,1
+
Goblet Squat x5

Part 2
Front Squat – 12 sets of 3 (last rep has 2-second pause)

Part 3 – 6 Min Accessory/GPP AMRAP
Arms, Upper Back, Abs

Team Workout Programming

Teams of 2. Split work up as necessary.

Round 1 – 2 Rounds of 1k Row + 40 AB Mats + 20 Push Press

Round 2 – 2 Rounds of 1K Row + 40 Front Squats + 20 Slam Balls


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click 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 8 different personal training options: Click here!
“Get What You Came For” – article by David Sutor, here.