Thursday 4.14.22

Workout of the Day

STRENGTH

Bench 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

Bench Supported KB Row
3×8-10e

METCON

5 Rounds for reps of:
:30 Push-Up or Dips
:30 Rest
:30 Tuck-Ups
:30 Rest
:30 Shuttle Runs
:30 Rest

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CrossFit Group Class Programming Template (WK5/12)

Safe travels to Sofia who spent the last two weeks at CFSBK and is heading back to Italy!

A NEW CLASS FOR OUR KIDS!

Our CrossFit Youth Program has gradually been making a comeback since the gym reopened after the pandemic. We started with the Teens in May 2021, the Pre – Teens in September 2021, and now we are adding a class for our Kids!

Kids aged 6 – 10 will now be able to join in the fun every Saturday (Starting Saturday, April 23!) at 11am in the annex, so if you’re keen to get your little ones moving and grooving – bring them along to our new class!

We regularly update the CrossFit Youth Page on our website, so you can find all the details about our classes and how to sign up on there, but if you have any questions, feel free to contact our CrossFit Youth Director Coach Lynsey: cfsbkkids@gmail.com

Effective Monday, April 18th, our new CrossFit Youth Schedule will be:

CROSSFIT TEENS
Schedule: Mondays, Tuesdays and Wednesdays @ 4.30pm – 5.30pm
Age: 12 – 17
Capacity: 10 Kids
Price:
Single Drop In – $35
10 Class Card – $300

CROSSFIT PRE – TEENS
Schedule: Thursdays @ 4.30pm – 5.30pm
Age: 8 – 11
Capacity: 8 Kids
Price:
Single Drop In – $35
10 Class Card – $300

CROSSFIT Kids
Schedule: Saturdays @ 11am – 12pm
Age: 6 – 10
Capacity: 8 Kids
Price:
Single Drop In – $35
10 Class Card – $300