Workout of the Day
SKILL: Sandbag Ground to Shoulder
Channel your inner Dani Speegle today!
METCON
EMOM x 32 min:
A. 14/11 cal row
B. 30 sec weighted box step up, 50/35#
C. 40 sec forearm plank
D. 30 sec sandbag ground to shoulder
Notes:
This 8-rounder is going to add up! Start with what feels like a “too easy” pace.
The row should be completed in 40-45 sec consistently. Scale volume as needed.
Step ups are done with a single DB and can be held anyhow: suitcase style, front rack, goblet, or behind the neck are all acceptable.
At the sandbag station, focus less on the number of reps you complete and more on the mechanics and consistency of the movement.
CrossFit Group Class Programming Template (WK1/9)
Coach Brett and Coach Whit are taking a sabbatical!
Call it a reeeeeally long honeymoon. We are heading out at the end of this month for some extended travel and adventures beyond Brooklyn! We plan to be away for about nine months in total. Our first two will be in Southeast Asia and New Zealand, followed by some road-tripping through the U.S. The details after that are still in the works, but we hope to do a bit of surfing in Portugal, some hut-to-hut hiking in Italy, and checking out what the National Parks in Canada have to offer. This isn’t goodbye, it’s just so long for now, and you may even see us pop by for a workout or two later this spring and again in late summer! We are deeply grateful for all of the love and support we receive from this beautiful community on a daily basis, and we’ll miss you while we’re out on the road, sea, trails, and sky.
sooooo much FOMO about this workout!
Wonderful news! It will be amazing. We’ll miss you!!!