Workout of the Day
Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
Notes
Check out yesterday’s post on this workout for some initial thoughts. We’ll spend plenty of time warming up the snatch and reviewing efficient wall walk technique before getting after this final Open workout today! Get stoked. Click here to see the full standards and masters & scaling options.
CrossFit Group Class Programming Template (WK9/9)
Coach David takes on 23.3!
Theme Week 3: Arts & Farts & Crafts!
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!
Extracurricular Open Week 3: Dress like a coach
Break out the fake tattoos and No Bulls to do some CFSBK cosplay! We had some incredible costumes last night hope to see more today!
STARTING STRENGTH @ CFSBK
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023
FULL!
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Mar 6, 2023
End Date: April 28, 2023
AUTS N FAUTS N CRATFS