Today’s Programming
STRENGTH
Shoulder Press
85%x3x5
Notes
Rest 2-3 minutes between work sets.
METCON
7 Rounds for time of:
7 SA DB Push Press, L
7 Box Jumps
7 SA DB Push Press, R
7 Push-Ups*
Notes
If you’re not coming tomorrow and would prefer to do kipping, strict or banded pull-ups instead of push-ups, make the switch.
ASSISTANCE
A1: Seated Lateral Raises
3×10-20
A2: Single Arm Bottoms Up Kettlebell Carry @ ~90°
:30-:40e
Notes
Alternate between the two exercises for three total sets. For the Carries, walk back and forth inside the gym focusing on shoulder stability/time under tension while moving, not distance completed.
CrossFit Group Class Programming Template (WK6/8)
Kai and Jon hitting Sumo Deadlifts during Monday’s Fight Gone Bad Prep Metcon
Over $12,000 Raised for Hope for Haiti
Team SBK is doing an amazing job fundraising for Hope for Haiti, over doubling our $5,000 goal with over 12k raised with 4 days left to go! If you’re doing Fight Gone Bad and havent fundraised, take a minute today to email friends and family, or make a contribution yourself! Below are our top 10 fundraisers by total raised. We’ll also be ranking people by how many donations they solicited!
Charles Smith
$1,625
Patrick Sullivan
$1,605
Katherine Day
$1,330
David Osorio
$850
Richard Greenspan
$700
Lee Savage
$6301
Karl-Henry Cesar
$470
Cidney Falk
$430
Jen Kim
$345
Kelley Blosser
$250