Fitness: 3×8 Sets Across
This is your second exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.
Performance: Heavy 8
Work up to a heavy set of 8. Try to beat last week’s numbers by 5-10lbs. Next week we’ll be hitting a heavy 5. No Failing.
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BP e2/6 compare to 2.27.13
3 Attempts at:
Rest as needed between attempts. Go hard but try and stay as consistent as possible across each round.
Post each time to comments.
New Rubber Mats
Pictured above, this rubber flooring helps keep the ergs in place, even during fast paced sprints. It will also be easier to stagger them by pulling one erg back until it rolls off the edge. Perfect spacing!
Thanks to the CRASH B Ergonauts, we picked up 4 new rowing machines. This brings our armada to a total of 13 ergs.
3 New Flat Benches
We recently ordered 3 new benches from Rogue. This will allow us to have a total of 12 Benching stations happening simultaneously.
We also purchased some more 12 and 16 kilogram Kettlebells, a new 30lb Slam Ball. There are also disinfectant wipes in the wall mounted dispenser by the foam rollers.
Oh yeah, and the Front Desk..
Defintely what we’re most proud of is offering a staffed Front desk with Melo, Lisa and Whitney evenings and weekends. Having a front desk makes it easier for members to ask questions, purchase memberships or items from the store, deal with leads, answer the phone, sign members in, upkeep the front end of the gym and generally be awesome. We love fron desk!
Jenna J’s Recommendation
From yesterday’s comments:
“Just wanted to give a special rest day shout out to both Inka and Dr. Fiddler. I have been having chronic shoulder pain for months, and after only a few sessions with each of them (working on some of the same things, some different things) I honestly feel like an entirely new person. If anyone is on the fence about going in to see them, just get off that fence. It will absolutely be worth your while. And the convenient location can’t be beat.” Jenna J
Chiropractic and ART Body Work
Got some issues with your tissues? Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assesment and some body work done on yourself. To learn more about these services and Dr. Fidler’s background, click here
Massage with Inka
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. Learn more…
Don’t Forget that the CrossFit Open officially starts today. The first workout will be announced at 8pm live on the CrossFit Games site! Over 100 Thousand people have signed up for the Open. Are you ready?