In no more than 8 total sets, work up to a heavy triple on the shoulder press. Perform today’s sets taking each rep from a dead start at the bottom.
5 Rounds for time of:
6 Strict Chin-Ups
9e Single Arm DB Push Press
15/12 Calorie Row
Chin-Ups: 6 Strict / 6 banded / 6 Self Assisted
Its okay for it to take 2-3 sets to get your 6 reps in unassisted but it should take no more than a minute to get all your reps in. If you hit a wall or require more than 3 sets, transition to a band for assistance.
DBPP: These should be unbroken per arm but challenging in weight. Make sure to stabilize the top position for a 1 beat each rep.
Go hard on the Row
CrossFit Group Class Programming Template
The End of a Virtual Era
Since March of 2020 CFSBK has been running some form of virtual class offerings through the first 17 months of the pandemic. Over the past two months we handed the program off to the Foxes who ran it from Fox headquarters in Ohio. Last week was the final week week that fitness group classes were offered on Zoom. We had no idea we’d be running this program for so long and want to thank all the coaches and members who logged onto zoom to share some virtual sweat after all these months. End of an era!!! (we hope!)
A note from the Foxes:
We cannot express enough gratitude for the 17 consecutive months (!) that you’ve joined us in our Virtual Group classes. Whether you attended one class or many, you’ve not only helped to start our days off with a positive vibe, countless laughs, and tons of great recommendations, but more importantly you’ve offered us a sense of community that has enriched our lives in countless ways.
Please note: Mindfulness classes will not change. They are held on Tuesdays and Fridays at 8am. They are open to anyone and are offered on a donation basis.
Bookmark this link to login: Alchemy Zoom Room, password: “alchemy”