Workout of the Day
STRENGTH
5 Progressive sets of:
8-12 Bent Over DB Rows
Notes
Run the rack today! Try to go up in weight every single set. Start with something that seems easy and then make 5-15lb jumps every set.
PARTNER METCON
10 Rounds for time of:
10 Wall Ball Shots
10 Kipping Toes-to-Bars or 15 Anchored Sit-Ups
35 Double unders
Notes
Partners alternate complete rounds until each person has performed 5.
Scale Double Unders to 20 or even 10 reps if able. Otherwise perform 50 Single Unders
CrossFit Group Class Programming Template (WK8/8)
Take a 3D Tour of the Annex!
(This 3d walk through is actually pretty old and its a little different up there now but you get the gist!
What Happens in the Annex?
Every CFSBKer is familiar with 597 and 608 however some folks have never ventured upstairs to the Annex. We’ve had this space for many years and here are some of the things that happen there. Check it out!!
Active Recovery
Saturdays at 9am
For an hour you’ll be guided through a combination of manual soft tissue work, mobility techniques, movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love. This class is instructed by Sasha Slocombe. Sign up on your zen planner app.
Pilates Happy Hour
Wednesdays at 7:30pm
Sundays at 9am
The Pilates Method focuses on building your core strength, control, and stability. While almost everything in Pilates has some connection to the abs, in class you’ll focus on the position of your pelvis and spine in order to strengthen the core to support your back. This class is instructed by Frank Howell. Sign up on your zen planner app.
Physical Therapy
By appointment.
Our Doctor of Physical Therapy Katie Harper will work with you to evaluate the cause of your pain or injury and use a combination of manual therapy, movement screenings and rehabilitative exercises to get you back to 100%
Massage Therapy
By appointment
Meet with our Licensed Massage Therapist Leah DeCesare for some hands on therapy to address any soft tissue issues you might be dealing with. Massage sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.