Workout of the Day
Work up to a heavy single in about 3-5 attempts.
6-9-12-9-6 reps of:
Lateral Burpee Over Bar
Front Squat, 185/130 lbs
The Burpees are lateral to the bar.
The Front Squats come off the floor and should be heavy for you. Something that you could possibly do the 6’s unbroken, but likely have to break up the rounds of 9 and 12.
First rep of any set can be a full clean.
Scale the Chest-to-Bar Pull-Ups to kipping Chin-Over-Bar, Strict/Banded, or Ring Rows as needed.
CrossFit Group Class Programming Template (WK5/6)
Karl going for it.
Coach David discusses onboarding new members at the gym
Listen in as multiyear CrossFit affiliate owners David Osorio, Nicole Christensen, and Zac Zuspann discuss how they onboard new members in their gyms.
0:00 Show Start
Nicole Christensen (CrossFit Roots)
3:20 New Member Journey
7:00 Scheduling Foundations
8:30 Member price and coach Payout
12:25 Programming Template for Foundations
20:20 Transitioning to Group Classes post Foundations
Zac Zuspann (CrossFit Complete & CrossFit Complete West)
26:40 New Member Journey
36:00 Member price and coach Payout
42:15 Programming Template for On Ramp
44:20 Member Ambassador Program
David Osorio (CrossFit South Brooklyn)
49:10 New Member Journey & Programming Template
58:39 Transitioning to Group Classes post Foundations
1:08:30 Handling transfer athletes from other gyms