Workout of the Day
STRENGTH
Back Squat
4 Sets x 6-8 Reps
Notes
In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep range. Work sets may be progressive or across based on how you’re feeling. Aim to keep about 2 reps in reserve. Use a 20X2 Tempo as best you can.
PARTNER METCON
8 Rounds for time of:
Bike 10/8 Cals
10 Burpees
Double KB or DB Front Rack Walking Lunges 48′
Notes
Partner A will perform all three movements before partner B starts in on the bike. Alternate complete rounds until each person has completed 4 rounds.
CrossFit Group Class Programming Template (WK1/7)
Coach Brett coaching the first classes of 2022!
WIM HOF METHOD RETURNS TO CFSBK This Sunday!
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
Learn more and register here! CFSBK members get 20% off with Discount Code: twenty
STILL ROOM IN THE PM STRENGTH CYCLE
While the morning and afternoon cycles have sold out, we still have a few slots left in the evening cycle starting. While it started Monday we can prorate for the 1 missed class if you want to jump in this week. You can read more about this program here!
DAYS & TIMES
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!)