Tuesday 9.14.21

Today’s Programming

METCON

16:00 AMRAP
270m Run
6 Power Cleans
12 Kipping Pull-Ups

Notes
The Power Cleans should be performed as steady singles at a medium/heavy weight. (155/135/105/85/..)
Kipping Pull-Ups: 12 Kipping / 6-8 Kipping / 6-8 Strict or banded / 12 Ring Rows

STRENGTH

Back Squat
75%x 2 reps x 6 sets

Notes
This is the first week of the new cycle. Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

CrossFit Group Class Programming Template

“Stronger Things” team from 2019 Fight Gone Bad

SIGN UP FOR FIGHT GONE BAD!!

Fight Gone Bad 2021 is on for October 23rd! This is one of our largest and most fun events of the year with a long history at this gym. Since 2008 we’ve been running this charity event and have raised and have raised over $370,000 for a variety of great causes. This year, Fight Gone Bad will benefit Hope for Haiti which is still recovering from the devastation of the recent earthquake. Here’s what you have to do:

Register for FGB: It’s free! Just sign up before September 20th and we’ll assign you to your team!

Know the workout: Participants will be put on a team of 5 or so fellow CFSBKers and perform the following workout:

“FIGHT GONE BAD”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9?
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20?
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.