SKILL: Inversion Strength/Stability
Box Rock Drill
3×3 5 seconds at each end range
Box Piked 1/2 Split Inversions
3×2-3 Lifts per leg with a 3 second hold
3 Rounds for reps of:
1:00 Slam Ball
1:00 Box Jumps
Rotate through each of the exercises for a total of three rounds.
KB DL & Farmer’s Carry Relay
Divide into teams of three and with one person working at a time perform 1:00 of 5 Double Kettlebell Deadlifts followed by a farmer’s carry in the remaining time. Once the minute for partner A is over, Partner B picks up the Kettlebells and starts their deadlifts and carries, same for partner C after them. Rotate through partners until everyone has completed 4 Rounds.
CrossFit Group Class Programming Template (WK5/6)
The 2022 Dogs of CFSBK Calendar is available for preorder!
Another year, another Dogs of CFSBK Calendar benefitting PupStarz Rescue. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue.
Calendars are $35 and all profits will go directly to Pupstarz. Additional donations are greatly appreciated- and can be added in multiples of $10.
Preorder your calendar here or at the front desk by no later than 12/17!
PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,100 dogs and cats since 2015. Long time CFSBKer Robyn O is the founder of this organization as well!
PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping. We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.