Workout of the Day
STRENGTH
Shoulder Press
3 sets x 3 Reps Across
Notes
Perform 3 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep.
METCON
15-9-6 Reps for time of:
Calories, Air Bike
Strict HSPUs
Notes
This should be a quick workout! Push the pace on the bike but be intentional and controlled with your Handstand push-ups. Do not crash down onto your head!
Full volume Strict HSPU / 9-6-3 Strict HSPU / Either rep scheme kipping HSPU / Box Piked / 15-9-6 Strict DB Press (heavy!)
ASSISTANCE
120 Tuck-Ups in as few sets as possible
CrossFit Group Class Programming Template (WK8/9)
A Holiday Message to the CFSBK community from Dr. Judy
Dear friends,
I want to thank all of you – friends and staff – at CFSBK, for the love and support you’ve shown me this year. It was so hard losing Mike and there’s not a minute that goes by that I don’t miss him. He loved you all so much and was sustained by you.
Without him, I was very nervous about coming back to the gym but David kept gently nudging, as David does. I am so grateful to everyone for being so welcoming and supportive as I try to get back into fitness.
I wish you all the best of holidays and a wonderful New Year. As my son said at Mike’s memorial, we don’t know where he is right now except that we know he’s looking down and cheering you all.
All my love,
Judy Feldman