Tuesday 5.2.23

Workout of the Day

METCON

AMRAP 20:00
270m Run
6 Strict Pull-Ups
12 Power Cleans

If you have a weighted vest, wear it!

Notes
– Power Cleans should be steady singles or 2-3 touch and go sets. (+/155/135/95/75/..)
– Pull-Up/Chin-up Options
1. Weighted with vest
2. Bodyweight Strict
3. Kipping
4. Banded or Self Assisted

ASSISTANCE

Lateral Raises
10-10-AMRAP

Biceps Curls
10-10-AMRAP

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CrossFit Group Class Programming Template (WK1/9)

Above and beyond, JB treating flesh wounds and slingin FitAid

Starting Strength Cycles at CFSBK

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!