Friday, July 5th, 2019

Week 4/4
Deload/transition week starting on Monday the 8th!

Friday: 9am, Noon and 5pm ONLY. (all other classes are cancelled)
Saturday: All classes are a go except the 11am team wod has been cancelled.

We are hosting our monthly Lift & Learn for anyone new to CrossFit. This is also a great opportunity for our Defined members to bring in a friend for this free, all levels class! Registration required!

A.
2 Rounds: 2 Minutes On/2 Minutes Off
200 meter Run or Row
* Fill remainder of each 2 Minute round with max effort reps at each station:
R1. Wallballs
R2. Russian KB swings
R3. Double DB Front Rack Lunge
R4. Russian Plate Twist
R5. Assault Bike

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations: Sessions starting July 7th & 21st.