Close-Grip Bench Press | WOD 12.26.16

Close-Grip Bench Press

Work up to a medium-heavy set of 8-12 reps.

Use a grip that’s about where you would usually perform a Strict Press, Push-Up, or Burpee. Control the down phase on the bar. It should be slower than the up phase. If you start to grind on either the descent or the ascent, then end the set. Use spotters on all work sets.

Post loads to comments.

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Performance
AMRAP 2 Minutes:
20 Double-Unders
10 Squats
5 Chest-to-Bar Pull-Ups

Rest 2 Minutes between rounds. Repeat for 5 total rounds.

Start each round on the dubs. Aim to work at 85-90% and maintain even scores for each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them without scaling the volume.

Fitness
AMRAP 2 Minutes:
20 Single-Unders
10 Squats
5 Jumping Chin-Over-Bar Pull-Ups

Rest 2 Minutes between rounds. Repeat for 5 total rounds.

Start each round on the jump rope. Aim to work at 85-90% and maintain even scores for each round.

Post rounds, reps, and Rx to comments.

From our Instagram account, here are all three Christmas Day classes coached by Captain Osorio: “Great work to everyone who came in to take on the Christmas 12-12-12 metcon! 144 Wall Ball Shots, 144 Burpees, and 144 Kettlebell Swings. Did you know CFSBK never closes? We have been and will be open every single day in 2016. Can anyone remember the last time we were closed?”

This Week’s Schedule Changes

Shake off that holiday hangover with us this week. Our schedule will mostly be back to normal up until New Year’s Eve. Here’s what you can expect:

TODAY, DECEMBER 26th

CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Cancelled:
6pm, 7pm, and 8am CrossFit Group; 9am Short Circuit; 4:30pm CrossFit PreTeens

TUESDAY, DECEMBER 27th

CF Group Class:
Normal schedule

Cancelled:
7:30pm Pilates

WEDNESDAY, DECEMBER 28th

CF Group Class:
Normal schedule

Cancelled:
4:30pm CrossFit Preteens

The Look, Feel, Perform Better Challenge Checklist

Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year! Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.

• Buy-in of $30 cash, given to Front Desk staff.

• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.

• Perform the Test WOD and record your results.

• Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.

• Complete your Post-Challenge submission by 3/28/17 at the end of the challenge.

• Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

Don’t forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

Question of the Day: What is the hardest workout you can remember doing this year? Tell us in the comments! 

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