Workout of the Day
HOPE FOR REFUGEES
3 rounds of:
Shuttle runs, 8 m
Bike for calories
Dumbbell box step-ups
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
CrossFit Group Class Programming Template (WK8/12)
Coach David is in this video, blink once and you’ll miss him!
Hope for Refugees
CFSBK will be donating $5 for everyone who does this workout today! We’re going to go by total check in’s on Zen Planner for group classes. If you happen to do this workout in Open Gym, please let the front desk staff know so they can make note of it! Click the image above to learn more and donate yourself!