3 x 8
Heavier than Week 3.
Post loads to comments.
Exposure 6 of 8
30 Minutes Not for Rounds:
20 Russian KBS
50′ Sled Push
20 Calorie Row
Just move around today and don’t look for intensity if you did “Murph” yesterday. The Kettelbell Swings should be light to medium-heavy and unbroken. The Sled Push can be on the heavy side, but you should be able to complete it without stopping. Easy row, easy Burpees.
Post work to comments.
3… 2… 1… Go! Here’s yesterday’s 10am heat taking off at Murph Day. Thanks to everyone who participated, coached, grilled, worked the front desk, or helped out in anyway. How did “Murph” go for you? Let us know in the comments!
Today’s the Last Day to Sign Up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. Class starts tomorrow, so act fast! There are still some spots left in the AM cycle.
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.
“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.
News and Notes
- We raised over $3,000 (including $5 from each t-shirt we sold) for K9s for Warriors this year. Thanks to everyone who donated to provide service dogs for veterans! You can still contribute here.
- In case you missed it, Coach KHarpz has begun writing a fascinating series for Beyond the Whiteboard on her progress toward qualifying for the 2018 East Regional! Check out the first installment!
- Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount, and she needs just 2 more people! The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!