Workout of the Day
E3MOM x 7 sets
Work up to a heavy but submaximal triple through the 7 sets. Leave 2 reps in reserve.
3 Rounds For Quality and Load:
10e Arm Kettlebell Gorilla Rows
16 total FFE Reverse Lunges
20 Hollow Rocks
Use a 2-4″ Elevation for your lunges and load with two Dumbbells held at the hang.
If you came yesterday and your abdominals are sore you can perform :30e lateral planks instead of the hollow rocks, you big baby.
The bleeding continues!! Yesterday was Connor’s last day at CFSBK before moving to Nashville. We’re bummed to lose another great member of our community but wish him the best of luck on his (we assume) future career at the top of the country music charts. The management has also instituted a new policy effective immediately where members have to ask for formal permission before moving.
How to watch the CrossFit Games
The 2022 CrossFit Games start TOMORROW! Coaches David and Patrick will be be on site working the event in different capacities. David will be running several events for affiliate owners while Patrick will be on the competition floor judging the world’s fittest athletes. Be sure to check our Instagram and the blog for a behind the scenes look! Information on how to watch the events can be seen on the link below!