Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. [email protected]

Next Foundations, Starts Jan. 3rd!

Front Squat

– Build to heavy double for the day,
– Take 12 minutes, 12 rounds total,
– EMOTM X 6 rounds, building (rep scheme: 6-6-4-4-2-2)
– Every 90 seconds x 6 rounds (rep scheme: 2-2-2-2-2-2)

“The Chief”

3 minutes on/ 1 minute off; X 4 Rounds
Amrap of the following;
Power Cleans X 3 reps
Pushups X 6 reps
Air Squats to medball X 9 reps
Rest 1 minute

*Using no more than 50% of C&J 1rm
* Picking up where you left off at the end of each round for one total score after 4 Rounds!