Workout of the Day
GYMNASTICS SKILL/ASSISTANCE
15:00 for Quality of:
3 Forward Rolls
:30 Handstand Hold
:20e Front Scale
:20e Back Scale
METCON
5 Rounds for time of:
8 SA DB Hang Power Clean to Reverse Lunge (L)
8 SA DB Hang Power Clean to Reverse Lunge (R)
8 Box Jump Overs
8 Kipping Toes to Bars
Notes
Choose a DB load that will challenge you but allow you to hit each side unbroken.
8 KT2B / 8 HLR or K2E / 16 Sit-Ups
CrossFit Group Class Programming Template (WK4/9)
Does your power clean also include a power flip of your pony tail? If not please consult coach Katie
CFSBK Closed Thursday Night
Hey everyone we’re closing at 4:30pm on Thursday, December 1st for an end of year staff dinner we’re putting on. We apologize for the inconvenience!!