CrossFit does NOT Define us. Our actions do.
With events like WorkingOut in support of the LGBTQ+ community, our annual Row Raiser in support of Special Olympics, CrossFit Caliente, which celebrates our Latinx communities, and most recently, the Big Floyd Hero WOD that commemorates the life of George Floyd, our gym leadership and coaches have taken the steps to celebrate our diverse community.
We acknowledge that our gym is one of inclusivity that celebrates and encourages growth in one’s self identity and strength.
The recent comments made by CrossFit’s CEO, Greg Glassman, are in no way indicative of the community that Defined has built these past 10 years. As a community, we denounce leadership that promotes racism in any way, shape, or form.
Two years in the making of Defined’s rebranding efforts, we are committed to developing our voice, method of programming, and approach to health and wellness.
This is who we are.
To be clear: We will NOT renew our affiliation with CrossFit moving forward.
Together, we are Defined.
#morethanagym
Zen Planner Pre-registration Changes: Effective ASAP; 5 Day RSVP rule has changed to 4 days & 23 hours + 12 hour cancellation policy has changed to 8 hrs! Make note team!
A.
Movement Prep: 2 Rounds, 1 minute on/ 15 seconds off;
Min 1: Single Arm 1/2 kneeling bottoms up press
– Spend 30 seconds each side
– Stay light and focus on good pressing mechanics
Min 2: Barbell Kang Squat
– Start with a barbell and add light weight for round 2 if needed
Min 3: Single Leg Cook Hip Lift
– Spend 30 seconds each side
– Drive one knee to the chest while you attempt to get full hip extension with every rep, focus on not overextending in the lower back!
B.
Power Clean + Pushpress
– (1+1)
– Build to heavy set for the day
– Take 12 minutes
– Take small jumps with no fails for the day!
C.
EMOTM X 3 Rounds: (11 minutes)
Min 1: Hang Power Clean + Pushpress
– 40 on/ 20 off
– Using light weight, no more than 50% of C&J 1rm
– Something you can hold onto for the full 40 seconds
Min 2: Deadlifts
– 40 on/ 20 off
– Using same weight from Min 1. Go for unbroken larger sets.
Min 3: Bike max effort
– Work for full minute!
Min 4: Rest full minute!
*On first round establish your baseline of reps for Minutes 1-3. This is your goal for rounds 2 and 3.