Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Sept. 20th
Community Concert in the Park by Coach Sarah & The Seldoms!
Join us on Saturday, Sept. 12th from 6-7pm.
Sidewalk Dances presented by The Seldoms. Join us for a community concert event featuring dance performance, live music, and friends in the park. Donations accepted.
Click here for more details and to RSVP!
A.
3 Rounds: 30 on/ 15 off
Kickup to Handstand Hold using wall for support
– Practice kicking up, stay tight and long, hollow out and press through the floor!
Wall Sit with Front Raise
Double Unders or Single Unders
B.
Standing Strict Press
– Build to heavy double for the day!
– Take 10 minutes
C.
Partner WOD: Teams of 2
9 Minute Amrap
6 X Single Arm Snatch
5 X Single Arm Thruster
4 X Burpee Box Jump over
– (20″)
* Using the same heavy DB/KB for both movements!
* You go, I go! Switch every full round with your partner!
* Sprint efforts, no rest in between movements.
Rest 1 minute
(move the party outside to the park)
5 Minute Amrap
Partner 1: Sprints 150 meters
Partner 2: Performs Plank up downs
*Switch places after each run!