Thursday 2.23.23

Workout of the Day

STRENGTH

A1) Deadlift: 8-6-4-8
A2) Dumbbell Z Press: 3 x 9-12

Notes:
Rest about 1 min between exercises.
Go heavier on both lifts than what you did last week.
For the deadlift we will use wave loading. Use your numbers from last week to guide your starting point and then increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up set or two: 115×10, 145×6
work sets:
165×8
175×6
185×4
170×8

METCON

20 Min for Quality and Load:
130m Jog OR 1:00 Alternate Foot Step Jump Rope
20 Alternating Bear Plank KB Drag
20 Alternating Reverse Lunges (bodyweight)
30 sec Dual KB Rack Hold, heavy

Notes:
Work at a moderate intensity today, focusing on the quality of your movement and breathing exclusively through your nose for the whole workout, if possible.
On the plank drags, stay “pressed out” through your shoulders, don’t let the shoulderblades wing or collapse, and keep the hips still and stable.
Drag and lunges are 20 total, 10 ea side.

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CrossFit Group Class Programming Template (WK8/9)

Where is Mikey G for Rainbow Explosion week when you need him?!?!

THEME WEEKS & THE EXTRACURRICULAR OPEN

Week 2 is upon us! Start to break out your colors and patterns for week three!!! The Best dressed at Friday Night Fever OR Saturday Group classes gets 5 free classes or any 2 pieces of CFSBK merch on the house!

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

23.2 Announced Today at 3pm

See what the next workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm. See if you can catch coach David lurking in the background somewhere.