Workout of the Day
METCON
4 Intervals of:
In 3:00
50 Double Unders
10 DB Thrusters
Air Bike Calories in remaining time
Rest 3:00
Notes
The double unders should take you less than or around 1:00 to complete. Adjust reps down or perform AMRAP Double Unders the first 1:00. The Thrusters should be heavy and unbroken. The bike should be challenging but not blow you up after each round.
ASSISTANCE
A1: Seated Lateral Raises
10-10-AMRAP
A2: Seated Biceps Curls
10-10-AMRAP
CrossFit Group Class Programming Template (WK1/8)
Brenna’s Pendlay Rows from the previous cycle.
BTWB X CFSBK
CFSBK is excited to partner with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!
Complete the following steps to register and start tracking your workouts:
- Create a profile by registering at btwb.com.
- Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
- Download the app for Apple or Android and sign in!
You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!