Monday, April 22nd, 2019

Throwback to that time we raised a boatload of $$ for 2 local CF Kids programs at our Boozy Bingo night!

Today is the start of our first testing phase of 2019!

Week’s Preview: Week 1/2
Tuesday: Back Squat + Row Repeats
Wednesday: Turkish Getup max + Fight Gone Bad
Friday: Clean & Jerk + “Synchro Partner Gymnastics Core Blast”

Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

If you are a new athlete at Defined use these next 2 weeks to establish and record your baseline numbers or if you have been with us for a while this is a great time to check in with your last testing results and check in with your progress. 

Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

A.
Bench Press
-Take 16 minutes building to a heavy 5, 3 or 1 rep max!
-Suggested rep scheme: 10-7-5-5-3-3-2-2-1-1-1-1
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility:
Scale to Floor Press: Using the same intervals and rep scheme as the bench press above.

B.
“Defined Benchmark Workout”
For time: (16 minute cap)
Russian KB Swings X 100 reps
– AHAP
Run X 1 Mile

*Plank rest of time remaining!
*Option to Row: 2,000/1500 meters if needed! 
*Choose a KB weight that you can consistently perform 10-15 reps of with each set.
*If you run a 12+ minute mile, perform your mile run first then use rest of time remaining for RKB swings.

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!