Workout of the Day
STRENGTH / BARBELL CYCLING SKILL
1×10 @ light to medium
1×8 @ medium
3×6 @ medium to heavy
Bars will be taken from the rack.
Use this as a time to practice your barbell cycling technique.
Here’s a deep dive on the push press.
Every 30 sec x 20 sets
1 Deadlift @ ~70%
Weight on the bar should be moderately heavy. If you have a recent 1RM (within 6-8 months), use about 70% of that. If not, use a challenging load that you can move with sound technique.
10-15 DB bicep curls
10-15 overhead tricep extensions
CrossFit Group Class Programming Template (WK2/9)
Sign up to get Tattooed at the CFSBK Art Show this Saturday!
CFSBK’s resident tattoo artist Jim Gentry will be tattooing off his flash sheet this Saturday at the art show. Tattoos will be $50 each and all the proceeds will to to Jess Fox’s medical fund!
Sign up for a Tattoo here!
Choose a design from this flash sheet
Example final product from last year