Workout of the Day
Pause Bench Press
Work up to a top set of 5 on the Pause Bench Press. Hold the bottom of each rep for a 2 count.
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.
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.