Workout of the Day
STRENGTH
A1) Back Rack Reverse Lunge: 3 x 10 ea
Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Ideally, this is 3 sets of 10 reps at the same weight across, using same weight as last week.
If you haven’t been here for lunges consistently, then take a few warm up sets to find something that feels like a 7/10 RPE for a set of 10 and do 3 sets at that weight.
A2) Dual DB Prone Row: 3 x 6-10
Notes:
Go heavier than last week (3×9-12)
Rest as needed between movements, in the range of 60-90 sec.
METCON
3 Intervals of:
AMRAP 2:00
15/12 Cal Bike
30 Double Under’s
Max Reps Barbell Thrusters (95#/65#)
rest 2 min
Notes:
*Score is # of thruster reps achieved at the end of the 3 work periods.
*Intent is that you have at least 30 seconds each round to work with the barbell, so scale back the bike calories, DU reps, and/or jump rope skill as needed.
*Thruster should be about 50% of your max thruster, or something that you could cycle 12-15 reps unbroken if asked.
*You should be working at HIGH intensity for all three of these work periods.
CrossFit Group Class Programming Template (WK6/9)
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Nancy G, CFSBK and Education
Since CFSBK’s early days we have always had a kindred relationship with our community members in education. Teachers and administrators have always been well represented at the gym (we also offer discounts to teachers!) and many discussions about the parallels in pedagogy between the classroom and our gym have arisen . Below is a segment from CFSBK’er Nancy G’s application to a teaching role where they mention CFSBK’s impact on them as it relates to teaching. Please check out and like the video below!
Thanks a zillion for posting this, David. I mean every word! And for those of you who are understandably eager to skip ahead to where I talk about CFSBK, that starts at 1:20.