Workout of the Day
Pause Bench Press
Compare to week 3’s lifts (3/23) and attempt to get 5-10lbs heavier, more reps at the same weight, or better feeling technique today.
In no more than 5 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.
5 Rounds of “Cindy”
5 Kipping Pull-Ups
15 Air Squats
A short and fast version of “Murph”! We have a couple weighted vests, if you have your own feel free to wear it.
(+) 5 Chest to Bar Kipping / 3 Bar Muscle-Ups
3-5 Strict or Banded
5 Ring Rows or Jumping Pull-Ups
CrossFit Group Class Programming Template (WK7/8)
Post workout shoulder stretch and spinal decompression with Coach Steph and Sara
Reminder on Bikes Policy at CFSBK
- Members bikes are NOT allowed inside either gym under any circumstances. Even if your bike is too expensive to lock up outside!
- If you forgot your bike lock the front desk has one loaner lock you can use during class.
- Scooters and Skateboards are allowed and should be placed near the shelves/coat racks we provide members.