Workout of the Day
STRENGTH
Bench Press
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the chest. 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: 65 lbs)
35×8 (yellow bar)
45×3
55×1
60×1
65xAMRAP
METCON (if you’re NOT coming tomorrow)
“FRAN”
21-15-9 Reps for time of:
Thrusters
Kipping Pull-Ups
Notes
Lets send 2022 out with a bang! Today’s workout is the most notorious CrossFit benchmark workout out there, and for good reason. It it short but highly potent. It requires grit and confidence. It feels bad when you’re doing it and worse when you finish. Why are we telling you this? Because its true and want you to come in with the right headspace for this. You are unstoppable. Intimidate 2023 with what you’re capable of. Also, its just a workout, remember that. You got this.
ASSISTANCE (if you ARE coming tomorrow)
3+ Rounds of:
10-15 DB Floor Presses
20 Tuck-Ups
1:00e Side Plank
CrossFit Group Class Programming Template (WK9/9)
Josie wants you to know that you’re doing great and she loves you.
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.