Workout of the Day
STRENGTH
Pause Bench Press
5-5-5
Notes
Work up to a top set of 5 on the Pause Bench Press. Hold the bottom of each rep for a 2 count.
METCON
1000m Row
Notes
This workout should take you around 3:30-4:30 minutes and is a classic benchmark distance. Set the erg to count down from 1k so you finish with an exact time.
ASSISTANCE
3 Rounds of:
20 Banded Triceps Extensions
20 Seated Knee Tucks
CrossFit Group Class Programming Template (WK4/9)
“They put me in this locker with ponies so you better order the freaking calendar”
The 2023 CFSBK Pupstarz calendar is available for pre-order
Another year, another CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn.
PupStarz Rescue
PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,900 dogs and cats since 2015.
PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.
We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques.
Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.