Saturday, December 8th, 2018
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
Strict Press Cluster x5,4,3,2,1
Goblet Squat x5
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!