Workout of the Day
A1) Back Rack Reverse Lunge: 3 x 6 ea
Lead with your weaker leg/side if you know it. These are not alternating.
Take a few sets to find a moderately heavy load for 6 reps on each side, then complete 2 more sets of 6 at that load. Example:
35# x 6ea
50# x 4ea
65# x 6ea x 3 sets
A2) Single Arm DB Bent Over Row: 3 x 12-15 ea
On both movements, use a “slower down, faster up” tempo.
Rest as needed between movements, in the range of 60-90 sec.
120 air squats
60/48 cal bike
100 air squats
50/40 cal bike
80 air squats
40/32 cal bike
Divide the work evenly, totaling up to the rep counts listed.
Chip your way through, switching off as desired.
CrossFit Group Class Programming Template (WK1/9)
Noa working her inversions in class earlier this week. This box assisted partner progressions takes out the dynamic elements of kicking up to a handstand so you can focus on making adjustments to your static handstand.
ART SHOW LIVE PERFORMANCES SCHEDULE
This year’s art show has FOUR live performances as well as live tattooing by Jim Gentry!! On top of all the amazing art we’ll see, you can look forward to some very talented people entertaining you!
6:30: Doors open
7:00-8:00: Jazz w/ Paul Bennett’s band
8:30-8:45: Molly Winter acoustic guitar & vocals
8:45-9:00: Justine Aronson vocal performance
9:00-9:15: Jax Weiner , 8 min short film on big screen