Complete the Following Work with you Partner:
200 Medicine Ball Toss Sit-Ups
100 Wall Ball Shots
1 Mile Run
Post partner and experience to comments.
Even More Group Classes!!!
When it rains, it pours. We've now added Eight new classes for you to get your WOD on with. Please check out the additions below.
Tuesdays: 8am, 12pm, 7pm, 8pm
Thursdays: 12pm, 8pm
Sundays: 6-8pm Open Gym (Starting Next week)
A New Dawn for CFSBK Programming: Fitness and Performance
By David Osorio
After much deliberation and research on how to maximise our offerings for all our members, we've decided to adopt a more varied programming style for Group Classes. This will make all the workouts more accessible to our entire community regardless of their capacity or goals.
Starting Monday, you'll see a "Fitness" and "Performance" WODs posted daily. Each category will offer a similar version of the daily workout modified for the needs of different populations. Below we've included a description of each category and some insights on how to choose which is best for you.
The "Performance" workouts will follow suit with our regular style of Group programming you've come to be familiar with. Olympic Lifting, Maximal Effort Method lifts and demanding gymnastics skills will be performed at intensity with our hard charging athletes in mind. These workouts are great for individuals who have spent several months to years developing a technical foundation and are interested in pushing the envelope of their athletic performance and work capacity.
Fitness workouts are designed to develop a robust base of strength and conditioning with an emphasis on health and longevity. These workouts are great for all newcomers to CrossFit but are also appropriate for many of our seasoned CFSBKers. In fact, many athletes will find a lifetime's worth of challenging workouts to thrive on in this category. While still relatively intense, "Fitness" WODs will offer more inclusive exercise variants to some of the more demanding movements seen in "Performance" programming.
How Do I Know if I Should Do "Fitness" or "Performance"
This will vary person to person and workout by workout. All of our new members out of Foundations will be required to follow "Fitness" for 4-6 months before considering transitioning to "Performance" workouts. Our current members may self select to perform the "Fitness" workouts based on their current level of development, goals, or abilities as well. Depending on the workout, you might even transition back and forth based on your capacity with the exercises included that day. If you're unclear which you should do, consult with your Coach so they can help you with your Rx. Your Coach gets final say on which workout you'll be engaging in.