Today’s Programming
BODYBUILDING
A1: Seated Lateral Raises
12-12-Max
A2: RFE Split Squat**
16-16-16 (total)
A3: Bent Over Barbell Row
10-10-Max.
Notes
Perform 3 total sets of each movement increasing in intensity each round. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps.
If you came yesterday and are quite sore from the squats, consider subbing out the split squats for 20 Calve Raises or 12 Double Kettlebell Deadlifts.
METCON
4 Rounds for reps of:
:30 Kipping Pull-Ups
:30 Rest
:30 Kettlebell Swings
:30 Rest
:30 Double Unders
:30 Rest
Notes:
KPU: Jumping Kipping Pull-Ups
DUs: Attempts / Single or Alt 2
CrossFit Group Class Programming Template (WK3/6)
After a nearly 2 year hiatus… Welcome back Steven!
Holiday Schedule
We’re running an abbreviated schedule the next three days for Thanksgiving. Make sure to check your Zen Planner member app or the Schedule Page to see what classes and open gym hours are available. CFSBK almost never closes (except that time we were closed for 5.5 months) and we are looking forward to seeing all the folks staying local for Thanksgiving!