Today’s Programming
STRENGTH
Sumo Deadlift
5-5-3-3-1
Notes
Build up through a technically sound heavy 5, 3 and 1 Sumo Deadlift. Keep your overall volume low and only go as heavy as you can move well.
METCON
3 Rounds for time:
Run 400m
12 Kipping Pull-Ups
12 Deadlifts
Notes
Deadlifts are conventional and should be a medium weight you can touch and go unbroken for all sets (+/185/155/135/115/95/75/-)
ASSISTANCE
DB Hammer Curls
3×8-12 reps
Notes
Rest 1:30 between sets
CrossFit Group Class Programming Template (WK1/2)
Dutch Master with great lower body positioning for a Rope Climb descent.
CrossFit Floater Cycle December 20 – January 2nd
The final two weeks of the year will be a “floater cycle” between the prior cycle and our next full cycle that kicks off on Monday, January 3rd. These two weeks will not work off a preset template as we have in prior cycles but each day will have a similar feel to what you’re used to with most classes containing a strength segment followed by a metcon or extended assistance work. We’ll also have some fun holiday workouts programmed for Christmas and the new year. Each week will be well rounded regarding movement planes and exercise selection and metcon lengths. Don’t overthink it too much! Come to the gym, train hard and enjoy the end of the year, you’ve worked hard!
January Strength Cycles Live!
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
Days & Times
Morning Cycle
Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Monday, January 3rd – Friday, February 25th
Price: $220
Afternoon Cycle
Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday, January 3rd – Friday, February 25th
Price: $330
Evening Cycle:
Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday January 3rd – Friday February 25th
Price: $330
There is space left in each cycle! Please email cfsbkfrontdesk@gmail.com to reserve your spot (There is currently an issue with Zen Planner!)
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