Workout of the Day
STRENGTH
Box Squat
2-2-2-2-2
Notes
Control your descent and hold the bottom position for a two second count before accelerating up off the box. Prioritize positions and a controlled tempo over weight. Your box should be such that your hip crease is below parallel at the bottom.
METCON
AMRAP 12:00
12 Renegade Rows
24 Double Unders
12 Goblet Squats
24 Double Unders
Notes
Challenge yourself with loads on the renegade rows and the goblet squats such that they slow you down in order to perform correctly.
24 Double Unders / 12 Double Unders / 32 Single Unders
CrossFit Group Class Programming Template (WK7/8)
Coach Whitney hitting the waves
CFSBK’s 15th Anniversary Party on 9/16
On Friday, September 16th from 8pm-2am we will be celebrating 15 years of CFSBK! This event will take place over on Sackett Street at Littlefield. We’ll have more details to follow but wanted to get the word out there ASAP. Also- this party will be held at a bar so it will be 21+ only!
GET STOKED!!!