Workout of the Day
STRENGTH
Bench Press
5 sets x 3 Reps Across
Notes
Perform 5 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the chest.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep then 1-2 additional sets at the same weight without the pause.
ASSISTANCE
3 Progressive sets of:
A1: Bent over Barbell Row 8-12 reps
A2: Carry of choice
Carrie Options
1. 1:00e Single Arm Farmer’s Carry
2. 1:00e Single Arm KB front rack carry
3. :30e(x2) Single Arm Bottom’s Up carry
Notes
For the barbell rows, use either an over or underhand grip, whichever feels better for you.
Focus on slower controlled carries over the length you walk in each 1:00 interval. Go heavy on the farmer’s and front rack. The bottom’s up carry will be lighter and focus more on shoulder stability than challenging your midline.
CrossFit Group Class Programming Template (WK8/9)
The one and only Sasha Slocombe (with her Diapers&Dumbbells backup in tow)
Jan 1st Yoga and Meditation 2023 Kick off with Sasha Slocombe!
Start a new annual cycle with some movement and reflection at our New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. A perfect way to start 2023. <3
What time? 9:30-10:30am (Doors open at 9:15)
How much? This is a FREE event open to all. Bring a friend or family member. All we ask is that everyone provide a non perishable item for our food drive.
What should I bring? A yoga mat if you have one otherwise we’ll enough enough mats here. Water, a comfortable second layer. An open heart and mind.