Workout of the Day
E2MOM x 7 sets
Power Clean + Hang Squat Clean
Every other minute for 7 work sets hit the clean complex. Technique permitting, try to at a little weight each set.
14 Kettlebell Swings
12 Deficit Push-Ups
10 Weighted Box Step-Overs
The buy in for deficit push-ups is the ability to perform 15-20+ strict unbroken push-ups. Otherwise perform either traditional, elevated or banded push-ups depending on your ability. You should be able to perform at least 3 rounds of 12 unbroken at whatever version you choose.
For the step-overs use a 20″ or 16″ box and try to challenge yourself on the weight.
CrossFit Group Class Programming Template (WK4/9)
Preorder New CFSBK Merch!
We’ve got some new merch dropping soon and are taking preorders now through December 2nd. These are high quality apparel items being printed by our partners at TYR. We will not be stocking these items after the pre-order so jump on them if you want the goods!
CFSBK Tokebi Tee: Preorder here!
CFSBK Olive Hoodie: Preorder here!
Special Phoenix Gratitude Yoga after Group Classes this Thursday
This Thursday after our normal Group Classes we’ll be hosting a Phoenix Gratitude Yoga class in the 597 main space and taught by Sasha Slocombe. As part of the Phoenix, this is a free sober event and registration must be through the link below, it will not be on Zen Planner. Hope to see you there!