Workout of the Day
2 Front Squats
4 Front Squats
6 Front Squats
8 Front Squats
10 Front Squats
Partner A will perform 1 HSPU+2 FSQs followed by partner B performing the same rep scheme. Then Partner A moves on to the 2/4 round
FSQ: Taken off the floor and medium Heavy. Such that you get to at least the 8-10 rounds before considering breaking them up.
HSPU: Strict / Kipping / Box Piked / DB Z Presses at same rep scheme as Front Squats
Wall Squat Lateral Raises
CrossFit Group Class Programming Template (WK3/7)
A Message from Coach Carissa
I wanted to give you all a heads up that I’ll be taking a break from coaching for a few weeks while I start a new full-time job outside of fitness.
In my new role, I’ll be joining the Talent Operations Team at DREAM, a charter school network in East Harlem and the South Bronx. In my past life before fitness I worked in education, and throughout the last two years, I’ve been struck by how little we are all talking about the fallout to education – a massive, generational learning loss that disproportionately affects kids of color and low income kids. I’ve been feeling compelled to get back into the education world to work towards a solution, so when this opportunity came up, it seemed too serendipitous to turn down.
I start this job next week so I’m going to take a couple of weeks to figure out my new schedule and see where I have flexibility to continue coaching. I am remote 4 days a week so I’m hopeful I will find a way to continue coaching a bit because I love it and all of you so much. You will still see me around plenty at the gym training on the weekends and covering a class here and there when I can in the meantime!
It has been an absolute pleasure coaching classes for all of you. My Wednesday and Friday night classes are among my most joyful hours of the week, especially now with snatchy snatches on Wednesdays 😀 I can’t wait to keep turning up the volume and getting lost in the work with all of you in new ways and at new times.
Stay classy, see you soon!