Every 3 Minutes for 5 Sets:
Power Clean + Hang Squat Clean + 3 Front Squats
Warm up and open at a medium-heavy load, building as able. No misses.
Post work to comments.
Week 6 of 7
AMRAP 5 Minutes:
10 Alternating Arm Dumbbell Power Snatches 50/35
10 Burpee Box Jump Overs 24/20
Short one today. Find a fast pace and try to hold on, aiming to go all out for the final minute.
Post rounds, reps, and Rx to comments.
Check out photos from Friday Night Lights 19.3, like this one of Roy C., on our Flickr account!
The Death of the Rest Day
For over 11 years, CFSBK has included 2 programmed rest days on Tuesdays and Fridays. Back at the dawn of CFSBK, the gym didn’t offer any classes on rest days—mainly because David was still working at Equinox, and there wasn’t anyone else to run classes—but soon thereafter, the concept of a rest day became baked into our programming ethos of balanced work and rest throughout the week. With our larger staff and more space, we were able to make split programming work on Tuesdays and Fridays while offering 5 unique CrossFit workouts each week.
After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week starting Monday, March 25 to coincide with the conclusion of the Open. This change will make it much easier for our members to come to any class that makes sense for their schedule, not the gym’s. CFSBKers will be able to come in Monday/Tuesday/Wednesday now or Thursday/Friday/Saturday and get unique workouts instead of having to work around the rest day model.
Having these 2 additional days of programming will offer more flexibility in programming to work on things we don’t typically have enough time to work on, like mixed-modal aerobic work, more dedicated skill-work segments, mobility training, and more barbell lifting and assistance work. As always, we will work to make sure we offer balanced programming that takes into account joint actions, fluctuating volume and intensity, a balance of metabolic pathways in conditioning, and a comprehensive strength program cooked into what we do.
As always, we will share our training templates and intention with the community at the start of each cycle, and you can assess the schedule to see what days make the most sense for you, your schedule, and your training interests.
We Want Your Feedback!
We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym. Your feedback helps us create a better environment for everyone who walks through our doors!
Yesterday’s Results Board
Ask a Swole Woman: How Sore Should I Be After Lifting Weights? Self
Greg Glassman on CrossFit’s New Direction Box Pro