Wednesday, May 1st, 2019


New Cycle Starting Monday, May 6th!

Testing Week Preview: Week 2/2
Friday: The Bear or Bull Cycle + CF Benchmark WOD: “Annie” or “Fat Annie” 

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.

Sumo Deadlift or Conventional Deadlift: Athlete’s Choice!
– Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
– 10 Sets X 2 minutes building to a heavy 5, 3 or 1 for the day!
– Pull from risers today if you cannot get into proper setup positioning due to mobility limitations!
– Choose the 5 rep or 3 rep max if you are new to the lift and have trouble with mobility or positioning, but if you have been with us a while and feel very confident in your technique, go heavy and have fun finding your 1rm!

Bodyweight Endurance Test: Athlete’s choice!

15 Minute Amrap
5 X Pullups
10 X Pushups
15 X Airsquats

15 Minute Amrap
5 X Handstand Pushups
10 X Alternating Pistols
15 X Pullups


**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 5th!