Tuesday 8.9.22

Workout of the Day

METCON

Every 4:00 for 5 Sets:
3 Deadlifts
400m Run

Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Each of today’s deadlifts should be taken from a dead start with good consistent form. Try to push hard on the runs without blowing up. Have fun!

ASSISTANCE

3 Rounds for Quality of:
:20e Front Scale
:20e Back Scale
Floater UB Exercise

A: 10-15 Ring Push-Ups (WED)
B: 6-10 Chin-Ups (THUR)
C: Bent Over DB Row (N/A)

Notes
Focus on balance and control with the scales. If :20 is easy for you add 5-10 seconds. For the floater exercise, choose a movement that corresponds to a day you’ll miss this week. If you’re coming Wednesday and Thursday perform the DB Rows.

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CrossFit Group Class Programming Template (WK4/8)

Wet Hot American Throwdown: Event A

On Friday August 19th we’ll host our second annual Wet Hot American Throwdown! This is a low stress, high fun in house competition where you can throw down with your CFSBK buds and channel your inner Tia Toomey. We’ll have more event announcements all this week and registration links. Stay tuned!!