Workout of the Day
Max rounds in 3 minutes of:
3 Power Cleans
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Competition loads for this workout are 135/95 but should be a medium heavy weight. At the start of each round start over at the power cleans regardless of where you left off the previous one.
CrossFit Group Class Programming Template (WK3/12)
Welcome New CFSBK Coach, Erick Pinto!
CFSBK is excited to announce that Erick Pinto has joined our training team! Erick is a seasoned CrossFit coach passionate about the methodology, helping people and CFSBK. Erick recently moved back to the states from Ecuador and we’ve asked him to come on board! Erick has an extensive history with CrossFit in general and even as a member at CFSBK. He is a former affiliate owner and recently took the top spot in the CrossFit Open at the gym! Fun fact, Erick’s first CrossFit workout was “Cindy” and he fainted in round three!
Look forward to seeing Erick around the gym more sharing his knowledge and passion with our members!
More than 10 years of coaching experience
Owner and head coach of CrossFit Quito in Ecuador from 2011 to 2018
Owner and head coach of Powerclub Gym in Guayaquil Ecuador from 2018-2021
CrossFit Level 2 Trainer
CrossFit Certificates in: Weightlifting, Endurance, Mobility Competitors course, gymnastics, CrossFit judging and holds a USAW L1 weightlifting certificate.
Keith Walter says
Welcome to the gym!