Today’s Programming
STRENGTH
Shoulder Press
80%x 2 reps x 6 sets
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.
METCON
5 Rounds For time of:
5 Strict HSPU
15 Air Squats
25 Sit-Ups
Notes
HSPU: (+) Deficit / 5 Strict / 1-2 Abmats / 5 Box Piked (full ROM) / DB Z-Press x8
Check out this video with some variations
ASSISTANCE
Seated Lateral Raises
2×20
Single Arm Farmer’s Carry
2x 1:30 per side
CrossFit Group Class Programming Template (WK7/8)
Super Kat chugging away at Sumo Deadlift High Pulls repping team WODDING FROM HOME
Wim Hof Method Back at CFSBK 11/14
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
This location requires participants to be vaccinated.
To purchase tickets and learn more about the Wim Hof Method event, click here. CFSBK Members get 20% off at checkout using code: twenty
Crashed 8am class today! I believe it may have been my first ever as pre-FD I had been a die-hard 7am mouse. Our Coach Nick Friday dance parties were epic. Anyway, what fun programming this morning! Barbara is my favorite of the originals so not surprised I burned rubber to get down there on time. Special shout-out to my rackmate Vanessa! We were like a NASCAR pit crew. Yeah Thursday! Team 8am ya’ll are awesome.