Workout of the Day
STRENGTH
Bench Press
3×15-20
Notes
In no more than 6 total sets, work up to a heavy three sets that fall in the 15-20 range. If you hit 20 reps, add weight each set.
METCON
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Notes
Try to keep your stroke rating above 36 and don’t fall off the seat! These should be true sprints.
The first interval should take you about :10-30 seconds at full tilt. All your intervals today should be sub 1:00.
You’ll have some time before we start to figure out what your first interval should be. Just add :05 to the start time until you find the right progression for you.
ex:
Option B: 1:30/1:35/1:40/1:35/1:30
Option C: 1:35/1:40/1:45/1:40/1:35
Option D: 1:40/1:45/1:50/1:44/1:40
… etc.
CrossFit Group Class Programming Template (WK1/8)
Former CFSBK Coach Little JB gets Hitched!
Former CFSBK coach Little JB got married this weekend and there was a great showing of both alumni and current gym members in attendance. So cool to see past and present members pull up and celebrate her big day!
From left to right: Thomas, Andrew, Samir, Sam, Noor, Steph, Katie, JB, Mike, Erin, Dimitry, Mary, Camille, Ryan and Jenny!