Wednesday 3.1.23

Workout of the Day

STRENGTH

Weighted Chin-Up
5-3-1-1-1

Notes:
Find a 1 Rep Max!
If you don’t have bodyweight chin-ups yet, and are relatively close to getting one, partner up with someone in class and do 5 sets of 2-3 partner-assisted reps, resting at least 1 min between sets.
If you are in the process of building your chin-up foundation, then do 5 sets of 3-5 difficult band or foot assisted reps.

METCON

Every 3 Min x 4 Rounds:
10 Horizontal Ring Rows
10 Alternating DB Front Rack Reverse Lunges @ 50/35/20# each hand
Max Reps Double Unders until 1:30 mark of each round

Notes:
You will have 1:30 to work, 1:30 to rest.
If you cannot do 10 horizontal ring rows in 1-2 sets when fresh, then adjust the angle of your body / foot placement to something challenging but manageable for 1-2 sets. Keep your feet in the same place each round.
Today is a great day to practice double unders if you don’t have them, yet!

CrossFit Group Class Programming Template (WK9/9)

Nic is new to CFSBK and has shown up to throw down every Friday Night Fever! Make sure to welcome him to the community!

The final Theme Week and Extracurricular Activities for the 2023 Open!

Well done with completing 23.2! Gosh that was fun! We’re so proud of all of you and can’t wait to see what 23.3 holds for us. The third workout will be released Thursday the 2nd and in anticipation, here is this week’s theme and extracurricular activity!

It’s Arts & Crafts Week: Draw a Coach! We’ll have paper and art supplies for you to draw a CFSBK coach! We’ll post them at the front of the gym for all to see.

Dress Like a Coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay as the winner will receive 5 extra classes or 2 CFSBK clothing items of their choice! Winners will be chosen Sunday 3/5. Only individuals who are officially registered for the Open through CrossFit are eligible for prizes.

Looking to buy, sell or rent a property? Reach out to Lauren!

Coaching staff alumni Lauren’s real estate career is in full swing as a licensed salesperson with Serhant. Lauren can help buyers and sellers – as well as owners looking to rent their property.

Find Lauren’s bio, current listings and contact information here