Workout of the Day
A reminder that this evening’s classes will have guest coach Cody Mooney at the helm! Cody has over a decade experience coaching CrossFit and has competed at the CrossFit Games multiple times!!
A2) Dumbbell Z Press
3 x 6-10
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 in 2-4 sets: 115×10, 145×5, 160×3
50/40 Cal Bike
40 Russian KB Swings
30 Ball Slams
20 Wall Walks
There is a 13 min time cap on the workout.
Intent is that the bike takes less than 4 minutes. Scale accordingly (40/30 cal).
For the wall walks, the full ROM in the 2021 Open was both hands touching a tape line 10″ from the wall. Consider using that as a guideline for yourself today!
Wall Walk Scale:
A. 10-15 reps, full ROM
B. 10-20 reps, partial ROM
C. 10 reps of a 5 second wall-facing hollow inversion hold (feet to wall, hands stay stationary)
D. 10 reps of a 5 second box piked handstand hold
THEME WEEKS & THE EXTRACURRICULAR OPEN
Week 3 is upon us! Get your creative juices flowing as its arts & crafts week. Draw a CFSBK staffer with the supplies located at the front of 597 and we’ll post it up. We want to see everyone take a crack at drawing a coach. For the Extracurricular Open the final wee’s challenge is to dress like a CFSBK coach. 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! Will you shave your head like coach Steph to get those free classes?!
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.
23.3 ANNOUNCED TODAY AT 3PM
See what the final workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm.