Workout of the Day
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 4-8+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks of pressing, work up to a heavy set of 3 reps with a pause, followed by an AMRAP set at the same weight or slightly lower weight.
(Target weight: 125 lbs)
3 Progressive sets of:
A1: 8-10-AMRAP Bent Over DB Rows
A2: 8-10-AMRAP Lateral Raises
A3: Lower Body Floater
1. 1+1/4 Goblet Squat, 8-12 reps
2. Double Kettlebell Sumo Deadlift 8-12 Reps
3. High Box Jumps 3-6 reps
On the the rows and lateral raises, perform an easy warm-up set at 8, followed by a challenging set of 10 at slightly higher weight. Then in the final set go to failure on either the same weight or slightly higher. You should not be able to hit more than 20 reps
For the lower body floater, choose an option that compliments your recent training. Tomorrow we have Back Squats and Wall Ball.
CrossFit Group Class Programming Template (WK9/9)
Eating our own food. CFSBK coaches regularly jump into group classes or do the group class workouts we program for you. Here coaches David and Katie perform one of last week’s partner workouts before the evening block of classes.
January 1st Event is Mandatory
Start 2023 at CFSBK with some movement, breathing and reflection led by the one and only Sasha Slocombe. You can see the details below but we’re legally obligated to inform you that participation in this event is mandatory. Please don’t start 2023 with a fresh blemish on your personal record. Individuals who fail to report to this event will receive a $50 ticket and citation to appear in court and explain your whereabouts. Individuals who don’t comply with the citation are subject to an additional $50 penalty. We appreciate your understanding and compliance.
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.
Lizzie D says
While I think it’s a fantastic motivator to get people to attend – I will be creating a gofundme to help folks pay the fines.
David Osorio says
A sweet gesture, but given this applies to all US citizens, you’re going to need a massive GFM.