Workout of the Day
STRENGTH
Back Squat
E3MOM
5-3-1-3-5
Notes
Compare to week 3 (3/21) and see if you can move more total weight today by starting your first two sets 5-10lbs heavier.
After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set every 3 minutes. These should all be challenging but submax. Add weight on the first three then attempt to beat your 3 and 5 rep sets the second time around like the example below.
Minute 0: 5 Reps @150lbs
Minute 3: 3 Reps @165lbs
Minute 6: 1 Rep @185lbs
Minute 9: 3 Reps @170lbs
Minute 12: 5 Reps @160lbs
METCON
5 Rounds for time of:
12 Sit-Ups
8 Wall Ball Shots
6 Box Jumps
Notes
If you didn’t come yesterday, consider subbing the box jumps for 6-12 push-ups if you’d like.
Given the lower rep ranges, consider using a heavier wall ball or higher box jump height than usual today.
CrossFit Group Class Programming Template (WK7/8)
Reece is a good boy. Be like Reece
CFSBK Dogs Policy
Just a reminder on our doggo policies at CFSBK.
- Dogs that bark, whine, jump, or bite are not allowed at the gym.
- Dogs must be on leash at all times. Dogs in 597 should be kept by the couch or the bottom of the stairs. Dogs in 608 should remain in the station occupied by their human and not interfere with other members.
- The Front Desk staff is not responsible for your dog.
- Members’ dogs are not allowed behind the front desk or on the gym floor.
- We reserve the right to ask you to remove a disruptive dog, even in the middle of your class or workout.