Today’s Programming
STRENGTH
Bench Press
80%x2x6
Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.
ASSISTANCE
A: Matador or Bench Dips
3×10-20
B: Pull-Overs
3×8-12
Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you. Go heavier than you have in prior exposures to the Pull-Overs
METCON
AMRAP 12:00
12 Calorie Bike
21 Kettlebell Swings
12 Ring Push-Ups
Notes
Bike: 12/8 cals
Kettlebell Swings: 24/20/16/12
Push-Ups: Ring / Standard / Incline
CrossFit Group Class Programming Template (WK7/8)
The Walking Deadlifts getting ready for Fight Gone Bad. Our first photo set from Joel Zimmer is up on Flickr! Check it out!
Territory X CFSBK
CFSBK is offering an ongoing signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!
- Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
- Territory’s sourcing practices and ingredient standards
- Read about their chefs
- Explore the dietary templates
- Learn more about their giveback program
- If you’d like more information on our pricing, you can find that here.
- If you want to see the menu, look here.