Workout of the Day
STRENGTH
Front Squat
5-5-5
Notes
Work up to a heavy but submax 5 on the front squat. Perform 4 progressive warm-up sets then three work sets either at the same load or increasing as able.
METCON
For Time:
400m Run
21 Push Presses
270m Run
15 Push Presses
130m Run
9 Push Presses
Notes
This should be a quick workout with a medium weight that challenges you to go unbroken. The 21 and 15 rounds should take no more than 2 sets. Aim for (95/65/45)
CrossFit Group Class Programming Template (WK4/6)
Welcome to recent Foundations Grads Mike and Michele!!
66 CFSBKers have signed up for Fight Gone Bad!
Teams will start going out this week as well as more information about the fundraiser and what your next steps are. Thanks so much to everyone who has signed up. If you still want to be part of the action, check out the link below!! (or visit the front desk while at the gym!)