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!

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

Standing Strict Press

– Build to heavy double for the day!
– Take 10 minutes

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!