Today’s Programming
STRENGTH
Bench Press
85%x3x5
Notes
Rest 2-3 minutes between work sets.
ASSISTANCE
A1: Bodyweight Triceps Extensions
3×10
B: Pull-Overs (plate or DB)
3×10-20
Notes
Alternate between the two exercises for three total sets. If you were here last week, progress the pull-overs in one or more of these ways: 1. Go heavier 2. Complete more total reps and/or 3. Perform the movement at a slower tempo.
METCON
AMRAP 8:00
2-4-6-8-10-12-14… reps of:
Sumo Deadlift High-Pulls
Burpees
Notes
SDHP: FGB weights 75/55/35
Don’t bail or slam the SDHPs
CrossFit Group Class Programming Template (WK6/8)
Have you considered doing FGB in a weighted vest??
Fight Gone Bad Heats!
Below are the Fight Gone Bad heats for this coming weekend! Note that each (all but 1) teams have both a competing AND a judging heat.
At 11:40 we’ll have an awards ceremony and take a group picture so please come back if you’re in an earlier heat and want to head out between. Also there will be a team photo post workout for each team in full costume!
Also ya’ll. We are SO CLOSE to DOUBLING our fundraising goal inching toward the $10,000 mark as of posting this. Final week to get the word out!
Want to get in on the action?! We’ve got a couple slots left open on a few teams, just email cfsbkfgb@gmail.com and we will fill out any teams that may have a missing person.
