Monday 7.11.22

Workout of the Day

STRENGTH

Front Squat
3×8 @ 21×1

Notes
@ Same load as last week

METCON

AMRAP 5:00
Bike for calories

REST 3 MIN

AMRAP 5:00
10 Wall Ball Shots
15 sec chin over bar hold (pronated or supinated)

REST 3 MIN

AMRAP 5:00
25 Double Unders
10 V-ups

Notes
Chin over bar hold –> top of ring row hold (mature position)
DU –> 50 Alternating Foot Steps or Single Unders
V-Up –> Tuck up

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CrossFit Group Class Programming Template (WK6/6)

Farewell and Great Work Coach Lauren

We’d like to announce the bittersweet news that our very own Coach Lauren Snisky will be transitioning from her role as a full time coach to a new career in real estate. Lauren has dedicated the past 6 years of her professional life in service to the CFSBK community as a coach and in that time honed her craft, helped change countless lives and has been a key member of our team and community. We are sad to lose such a professional, kind and hard working coach, but we wish her nothing but success in her future endeavours. Farewell party TBD! Here’s a note from Lauren:

Dear CFSBK,

My last day as a CFSBK Coach is coming up on Saturday, July 16th, as I’ll be pursuing a career in real estate.
When I first came to CFSBK in December 2013, I was I think safe to say, a shell of a person.

There is a power in the self talk required to get you through a workout – in showing yourself you can do more than you ever thought – and in the support of this community. I’m both my experience as a member, and as a coach, this place has changed me for the better – and I am forever grateful.
It’s tough to know I won’t be able to see you all so frequently- but I plan to remain apart of this community.

Being a coach to you all… getting to work with this amazing staff, has been a privilege.
Thank you to David, all of the coaches, the members, for teaching me, and being my home for all these years.

Skull & Bones for life,
  Coach Lauren