Wednesday 11.17.21

Today’s Programming

BODYBUILDING

A1: DB Pause Bench Press
12-12-Max

A2: Barbell Roll Outs
3×8-12

A3: Single Arm Gorilla Row
3×8-12e

——————
B1: KB Horn Curls
12-Max

B2: DB Chest Flys
12-Max

METCON

AMRAP 8:00
16 DB Snatches
16 Burpees

Notes
compare to 11.11.21
Aim for 4+ Rounds
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

SOCIAL METCON

AMCAP 1 Week

Notes
Bring as man cans as possible of food from your apartment to the gym and drop them off at the box near the front desk. See Monday’s post for more information on this week’s canned food drive.

CrossFit Group Class Programming Template (WK2/6)

Help Mikey’s Masters Thesis on Cats and Dogs!

Dear Fitness Friends,
Greetings from an 8 am’er! When I’m not at the gym struggling with wall balls, I study cats and dogs to learn more about how they think and how they experience their environment. I’m currently recruiting cats and dogs for my Master’s thesis and would be so grateful if any of you would participate or spread the word! All we ask is that you complete a brief survey for your pet then sit with them for 6 minutes while recording video (specific instructions will be sent post-survey). If you want to hear more about the study, ask me at the gym or check out my Instagram Live recording with Petminded (@petminded) where we talk about dog and cat science and the study specifically. As a bonus, you could win a Chewy gift card for participating in our raffle! Once again, sharing is helpful too, so feel free to send that link or the flyer around to any people or groups that may be interested. Here’s the specific address for the survey in case that’s helpful for sharing: https://bit.ly/3iCNTYT

Thanks so much for reading and for being such a wonderful community. I’ve felt so at home since starting here last December. See you at the gym!
-Mikey Bogese