Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
90%TM x 3 Reps x 2 Sets
90%TM AMRAP
Novice
3 sets x 6 Reps
Notes
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 2.
Novice: Make sure you’ve still got some room in the tank and can hit all three sets of 6 without missing.
ASSISTANCE
5 Rounds for Quality
8 Strict HSPU
16 Cal Bike
8-12 Strict Knees to Elbows
Notes
If you can perform 8 unbroken strict HSPUs start today’s workout using a deficit.
CrossFit Group Class Programming Template (WK5/12)
Want a chest supported cable row? Check out this set-up using an incline bench and the cable machine!
CFSBK Lost & Found
That thing you’re looking for, you probably left it at the gym. How did you leave without your jacket/helmet/umbrella/children? We’ll never know but everyday our beloved members leave their beloved valuables at the gym. We hold onto your items for 2 weeks before donating to people who apparently need them more than you 🙂 We also post them weekly on our lost and found album (see below) for your convenience. Please take that extra minute before leaving class to inventory that you took everything you brought.
