Week’s Preview: Week 4/4
Friday: Single Leg RDLs + Deadlifting
*Def- Con or (Defined Conditioning) will be every class time today!
A.
3 Rounds: Gymnastics Conditioning
30 sec. X Handstand Hold
- Using wall or freestanding
15 sec. X Rest
30 sec. X Active Hang
- Scapular Pullups, Tuck hold, L hold
15 sec. X Rest
30 sec. X Reverse Plank Bridge
15 sec. X Rest
30 sec. X Toe touch Crunch
15 sec. X Rest
B.
Teams of 3: All working at the same time
7 Minutes On/ 2 Minutes Off
Amrap 1: 7 minutes
Run X 200 meters (pace car)
Renegade Row with DB
Abmats
Rest 2 minutes
Amrap 2: 7 minutes
Row X 250 meters (pace car)
Single Arm Thruster with KB
Russian Medball Twist
Rest 2 minutes
Amrap 3: 7 minutes
Bike X 1 minute (pace car)
Wall Climbs
Toes to post
*The bike, run and row are all pace cars; each determining when teams of 3 rotate stations.
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Last September Foundations: Starting Tuesday , September 24th. Limited Registration available!
Announcements
Saturday, Sept 14th
Row Raiser 2019
Participants join together in teams of 5 to 10 and complete a 26.2 mile row (42,195 meters). All proceeds go directly supporting the Defined Special Olympics Powerlifting team & the Dancer Love Foundation.
Sunday, Sept 22nd
Powerlifting Meet
Reptember, Chicago’s only AAPF raw powerlifting meet, is returning for its second year. Reptember 2019 will be an efficiently-run high-energy event for both spectators and lifters.
Massage @ Defined
We are proud to announce that we have an incredible massage therapist to share with all of you.
Saturday, Oct. 5th
Lift n’ Learn
Maybe you have seen CrossFit on social media, heard about it from a friend at a dinner party, read about it somewhere or have a co-worker who swears by it.
Sunday, Sept. 22nd
Defined Foundations
You’re one step closer to becoming the best version of YOU! Healthy, fit, strong and confident. Defined creates an an athlete in everybody and . . .