Friday, June 7th, 2019
Next Cycle Starts on Monday 6/10.
Saturday Schedule Reminder:
All Classes are cancelled on Saturday!
Please Join us instead for our 6th Annual Working OUT CrossFit Competition.
Opening Ceremonies start at 9am!
Bring your friends, bring some drinks, come cheer on 20 Teams of 4 as they compete in 3 Team based CrossFit workouts raising money for OUTWOD and the LGBQT Community!
Hang Power Snatch
– Building to moderate working weight
– Sets of 3s, with no fails
– Every 90 seconds X 8 Rounds
Working Sets X 5 Rounds
Every Minute on the Minute
Hang Power Snatch X 2 + OHS X 2
– Using working weight from Part A
– Scale OHS to OH Reverse Lunge or Front Squat if needed
For time: (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1 reps of:
Front Rack Reverse Lunge
– Using no more than 30% of Back Squat or 40% of C&J
Bent Over Row
Burpee Box Jump Overs
**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, June 16th!