1 Back Squats
Work up through 8 total sets of Back Squat singles completing a rep every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound single. If you’re feeling it and moving well, work up towards around 90% of your 1RM
6 Kipping CTB Pull-Ups
12 DB Front Squats
Pull-Ups: 6 Kipping / 3-6 Strict or Banded / 6 Jumping Pull-Ups
DUs: 24 /12 / 8-12 Attempts / 24 Alt 2 / 48 SU
CrossFit Group Class Programming Template (WK3/6)
Greg on his way up
Class Cap Increasing by 2 people
On December 1st we will be increasing 597 CrossFit and Short Circuit classes by 2 people to 20 total. This is our last planned increase in class size and we hope this makes booking into some of the busier hours easier for our members.
Art Show Next Saturday
Next Saturday from 7-10pm we’ll be hosting the 2021 CFSBK art show featuring over 17 artist and including live performances and tattooing. We’re so excited to see our members showcase their work in this unique and memorable annual event. We’re still looking for volunteers to help set up (especially!) and break down the art show. Set up will be from 2pm onward!