Week’s Preview: Week 3/4
Wednesday: Strict Press + Running
Friday: Hang Power Cleans
Core Physical Therapy In Service: Free Injury Screens and Evaluations This coming Wednesday from 4:40 to 8pm. 10 spots available. 20 minute time slots.
Click Here to Register! Only commit if you can commit!
A1.
Sumo Deadlift with eccentric pacing
- Eccentric Pacing: take 5 seconds to travel from hip to the floor for each rep
- Sets of 3, building for 6 minutes to working weight
A2. 5 Rounds: 40 seconds On / 20 seconds Off
Min 1: Sumo Deadlift with 5 second eccentric @ working weight
Min 2: Weighted DB/KB Step ups
B.
E.M.O.T.M.: x 5 Rounds (15 minutes)
Min 1: 40 X Double Unders
- Optimize with 45 seconds of Single Unders or Double Under practice if needed
Min 2: 20 X Alternating V-ups
Min 3: 16 X Pistols (8 each leg)
Pistol Squat Progressions! Choose one that is right for you for today's class!
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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts: July 7th & 21st. Ask about our Summer Promo!
Announcements
Saturday, June 22nd
Summer Lift Off & BBQ
Join DEFINED for our 2nd annual Summer LIFT OFF + GRILL OUT on Saturday, June 22nd. This fun, informal event is open to all DEFINED athletes and coaches!
Session #2 - TBA
Beach Workout #2
Meet at The Dock Bar & Grill on Montrose Beach (map) at 9:30a sharp. From there we will head down to the water and flex our muscles and get a great workout in.
Massage @ Defined
We are proud to announce that we have an incredible massage therapist to share with all of you.
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.
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 . . .