Monday, December 10th, 2018


Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.

Thankyou to all of our Defined athletes and Coaches for making our first ever Lift-Off possible! #morethanagym #definedbarbell #liftlocaldefined

New Cycle starts today!
Week’s Preview: Week 1/4
Tuesday: Turkish Getup complex + Rowing/Lunge WOD
Wednesday: Shoulder to Overhead Pressing
Friday: Oly

Back Squat or Overhead Squat with pause: Athlete’s Choice!
– 15 minutes, building to heavy 3
– 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

15 Minute Amrap
5 X Toes to Bar
10 X Pushups to Abmat
15 X Hearbeat Air Squat with Plate 15/10lbs

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon Register here! 

Next Defined On-Ramp – 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, (registration open till Tuesday @ Noon)

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” – New article by David Sutor, here.