Today’s Programming
METCON
AMRAP 12:00
12 Wall Ball shots
36 Double Unders
Rest 6:00
AMRAP 12:00
12 Burpees over the Rower
18/15 Cal Row
Notes
AMRAP1:
For an extra challenge use a heavier ball than you’re accustomed to.
If you’re a Double Under Ninja, consider scaling up to 48 reps. The work should feel balanced. Similarly, scale to 24 or even 12 if your dubs are a work in progress. If you can do some double-unders, do at least the 12 option. They won’t happen unless you practice on them consistently.
AMRAP2:
Bike Sub 16/12 cals,
Jump over slam ball if you’re not rowing.
CrossFit Group Class Programming Template (WK5/6)
Amanda’s last class at CFSBK is today! 🙁
Dear CFSBK,
My last class will be this Saturday at 10am! I’ll be moving to Nashville to continue work as a Senior Policy Analyst at the State Collaborative on Reforming Education (SCORE) to hopefully have a positive impact on education equity in Tennessee. I’ve joined a wonderful team of hardworking and inspiring advocates that I know I’ll learn a lot from. With that, I wanted to take a moment to share just how much this gym community has meant to me over the past nearly 4 years:
Something that has always stood out to me about CFSBK is that no matter what else was going on in my life, the city, or the world, was that the gym remained a constant: it has always maintained itself as a reliable source of safety, inclusion, a break from stress, a homebase for personal growth and trying new things, where learning about yourself and others is an inevitable part of the equation, and so many times has been the best part of my whole day. CFSBK is truly the first community I’ve known where everyone can be celebrated – not for what we accomplish at work, not for what we look like, or how fast you workout (though, the hype gets real sometimes), but I’ve felt celebrated simply for being – showing up, trying your best, learning about and appreciating those around you, and just having fun. Before this, I’ve never felt such consistent happiness and comfort from one place. Looking forward to that hour of movement and play and community completely changed my relationship with exercise and my goals for myself.
I was especially thankful for this community throughout the pandemic as you entrusted us with borrowing equipment and the coaches greeted us daily in Zoom classes – despite the world, those online classes were so much fun and have left so many great memories. What would us remote and quarantined folks have done without! Whether it was working through the pandemic, a break-up, a hard day at work, anxiety… or celebrating milestones and joyful times like fitness in a princess gown, the gym was always there. And THAT is so special. I feel so lucky to have walked into CFSBK in January 2018. A stranger then – who really couldn’t press the bar – is now leaving with an incredible group of friends and chosen family that I feel I’ll always have and I can never articulate how grateful I am.
Thank you, David, for modeling this culture of inclusivity and creating an environment where athletes of all ability levels feel comfortable and welcomed. Thank you, coaches, for being so amazing at what you do and supporting us day in and out! And thank you, front-desk staff – immediately feeling joy walking through the door has a lot to do with your smiles and knowing us each by name.
This isn’t really goodbye as I’ll be back to visit – save me a spot in 6:30 group class! 😉
CFSBK, you will be dearly missed!
Sincerely,
Amanda