Tuesday, December 3rd, 2019

A note about our testing week: 
Every 4 months we have a 2 week window at Defined where we test many of your foundational barbell lifts, Girl/Hero WODS, and/or Defined baseline 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 to gauge your progress.  

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.

Week’s Preview: 2-Week Testing Phase 
Wednesday: “Fight Gone Bad”
Friday: Find heavy Sumo or Conventional DL + “Rowing Helen”

Clean or Power Clean
– Build to a heavy single for the day!
– Take 15 minutes

CrossFit Hero WOD: “DT”
5 Rounds for time: (15 minute cap)
Deadlift X 12 reps
Hang Power Clean X 9 reps
Push Jerk X 6 reps


  • Our Last Foundations of 2019: Starting Sunday, Dec. 8th! Email Cara@defined.training to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!