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 with Coach Sarah & The Seldoms!
Join us on Saturday, Sept. 12th from 6-7pm.
Sidewalk Dances presented by The Seldoms. A community concert event featuring dance performance, live music, and friends in the park. Donations accepted. Bring a blanket, some snakes and enjoy!
Click here for more details and to RSVP!
Pause Back Squat
– Build to a heavy 3 for the day!
– Each rep has a 3 sec pause in bottom position
– Take 15 minutes
*If you find your heavy with time left on the clock, drop down by 20% and perform drop sets of 3 at that weight.
“Hero WOD Whitten” time trials X 2 Rounds; (15 minute cap)
22 X Russian KB Swings (heavy)
22 X Box Jumps
500 meter Row or 400 meter Run
22 X Burpees
22 X Wallballs
Rest 2 minutes
*Recording time it takes to complete each round for speed!
*If after finishing 2 rounds you have more than 2 minutes left on the clock. Fill rest of time seeing how far you can get into 3rd round!