Workout of the Day
5 Rounds for time of:
9 Chest to Bar Kipping Pull-Ups
There are 75 Push-Ups in this workout. If you think you can do 5 rounds unbroken scale up to 21 reps per set.
Deadlifts should be heavyish but unbroken. 275/225/185/155/..
A1: Seated DB Curls
A2: Side Plank hip dips
1:00e x 3 Sets
CrossFit Group Class Programming Template (WK4/6)
Congratulations to CFSBKer Caleb Crain who recently had his short story published in the New Yorker! Read “Easter” by Caleb Crain
This Saturday is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.
Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!
With one partner working at a time, complete as many reps in 30 minutes as possible of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)
If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.
The Rad Floater
This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell
D: Less lbs