Workout of the Day
Every :30 for 40 sets
1 Cluster or Squat Clean
This is a retest and expansion from week 2 (3/18) of this cycle. If you came that day try and perform the same version you did at a slightly higher weight. Note that week 2 was for 30 sets and this one is for 40 sets. Lets get after it!
CrossFit Group Class Programming Template (WK8/8)
We are hosting this next weekend! Check out this video and the website to learn more about this seminar and sign up if you’re interested.
Modified Schedule for Barbell Medicine Seminar next week.
Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.
608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!
8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:
18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.
16 Kettlebell Swings
16 Goblet Lunges
16/12 Cal Bike or 400/270m Run
Move at a steady but challenging pace for 18:00.
608 will be closed all day. We’ll be running CrossFit group classes in 597 from 8-1 and then switch to Open Gym from 1-4pm (extended hours). Pilates Happy Hour will still be on!