CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
CrossFit
STRENGTH
Pause Front Squat
4×6
Notes:
Sets can be progressive or across. Focus on perfect positions, especially in the hole.
METCON
AMRAP 14:00
8 Push Presses
12 Cal Air Bike or 16 cal Row
16 Box Jumps
Notes:
Volume: Aim for 4+ Rounds
PP: Taken out of rack. Choose a load where you can keep all sets unbroken. If you didn’t do the prior Press workout last Wednesday we recommend you perform this as a strict press.
AB/Erg: Choose the calorie range that gets you off the machine in around a minute. Scale accordingly
BJ: Step down each rep
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I have a question on scheduling in Zen Planner and thought I’d put it on the blog in case others would like to know…
For next Saturday, I scheduled myself for the 9AM class but I would prefer to come at 8:00 so I put myself on the waitlist. I don’t want it to look like I’m trying to “game the system” or be greedy but thought that was the best way to at least be in an in person at some point that morning.
What happens if I get off the waitlist? Do you automatically take me off the 9AM? Do I do that myself? Would you rather I didn’t do that at all? So many etiquette questions in our new normal. Thank you for your patience 🙂
Hi Michelle,
Thanks for asking! We’re all navigating a new normal. If you were at the top of a wait list and someone cancels outside of 24 hours you’d be automatically added to that class and emailed. So I guess in that case you’d be in both classes. In the scenario where that happened you could cancel yourself out of the other class, but if it were within 24H you would be signed into both classes. In that rare instance, you could contact the FD to unsign you out for one.