Workout of the Day
“The AMRAD”
With a partner work through the triplet for 30 minutes:
20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)
Notes
How far can you make it through the AMRAD?! Get a partner, pick a team name and throw down!!
“608 RAD FLOATER”
AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell
Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs
Notes
This is an optional additional workout that will happen in 608. Crank through the three minute workout and see how many reps you can put up!
You may power clean the final deadlift into the first shoulder to overhead. Perform the burpees parallel to your barbell and any method of stepping or jumping over is acceptable.
CrossFit Group Class Programming Template (WK4/6)
Danielle Brandon @ CFSBK Today!
We are so excited to reveal our special guest for the R.A.D. X CFSBK shoe release this Saturday, 4th fittest on earth, Danielle Brandon!! The event will be from around 8am until 2ish and you can either come and do the workout (register for a slot here) or just stop by to get some tacos, maybe do the floater workout, check out and buy the new shoes and hang with the crew!!
Omg!! I had so so so much fun being back at the gym today, fitnessing with you all!!! So happy I got to be a part of the awesome show release event and to see so many wonderful faces!
Shoutout to Justine for being the most accommodating partner!!! I altered the workout to be appropriate for me right now, and she was the best! We had a great workout. I felt so good moving my body with such a wonderful community.
Y’all are the best! Miss you guys a ton. Can’t wait to strut my RAD CFSBK gear around Georgia.
Lots of love!
So great seeing you today Allie!!! We miss you so much!