Seated Arnold Press / Back Squat Superset
A1) Seated Arnold Press:
3 x 12-15 @4121
A2) Back Squat:
3 x 12-15 @4121
Increase weight slightly from last week. This week the reps go down but there’s a third set. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.
Modify Back Squat to Goblet Squat as needed.
Rest :30 between movements and 1:00 between sets.
Post loads to comments.
Week 3 of 6
60 Alternating Dumbbell Snatches 50/35
40/30 Calorie Row
20 Kipping Pull-Ups
The dumbbell is CrossFit Open weight and should be medium-heavy for you, unbroken on the fast end. Modify the Pull-Up volume to as few as half, or to Ring Rows as needed.
Post time and Rx to comments.
Territory Foods Comes to CFSBK
We’re so pleased to announce that meal deliveries from our new partner Territory Foods start this week. As with our previous partner Kettlebell Kitchen, Territory will deliver healthy, delicious meals directly to CFSBK twice a week (Mondays and Thursdays). Their food is responsibly sourced, free of refined sugars, and they don’t use ingredients that contain gluten or dairy.
Unlike other services that churn meals out of massive central commissaries, Territory’s independent chefs work in their own fully certified, local commercial kitchens and bring their unique culinary skill to every meal. Shape what you get to just what you need with weekly plans you can personalize by when you get delivery, what size meals you’d like, nutritional approach you’re following, ingredients you’d like to avoid and more.
Head over to the Territory website to learn more, and be sure to get $25 off your first order by using the code LAUNCHDAY25 when you create your account.
We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Here’s what’s happening:
Wednesday, November 27th
Normal schedule until 7:30pm.
Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club
Thursday, November 28th (Thanksgiving)
8am-1pm Open Gym
Cancelled: Everything else
Friday, November 29th
9am Short Circuit
9am-1pm & 4:30-7:30pm Open Gym
Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells