This week is the start of our first testing phase of 2019!
Week’s Preview: Week 1/2
Wednesday: Turkish Getup max + Fight Gone Bad
Friday: Clean & Jerk + “Synchro Partner Gymnastics Core Blast”
Every 4 months we have a 2 week window where we test many of your core barbell lifts, Girl/Hero WODS, and baseline Defined workouts.
If you are a new athlete at Defined, use these next 2 weeks to establish and record your baseline numbers. If you have been with us for a while this is a great time to check in with your last testing results and track your progress.
Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.
A.
Back Squat:
-Take 20 minutes, build to a heavy 5, 3, or 1 rep max for the day!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1-1-1
- Use a spotter for all reps above 90%!
How to Breath when Squatting?!
B.
3 Rounds for time; (15 minute cap)
Row 500 Meters AFAP!
Rest 3 minutes, you will need it!
*Recording fastest round overall!
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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!
Announcements
Saturday, June 8th
workingOUT 2019
workingOUT is Chicago’s First LGBTQ+ CrossFit Competition for a cause. Proudly hosted by Defined and Pound Pad.
Sunday, May 5th
Fighting Gravity
Looking to develop body weight strength and refine your body awareness? This one’s for you.
Tuesday, April 16th
Strength School 202
Strength School is a small-group training program dedicated to teaching skill transfer.
Saturday, May 4th
Lift & 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, April 28th
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 . . .
Going on now!
NEW apparel Pre-Sale
It’s time to get some new great. Like Coach Noal always says. Look good. . . lift good. Sweatpants, t-shirts, gift certificates, pins, hoodies. We got it all.