Workout of the Day
15:00 / 4 Rounds for Quality
6e Box Pistols
8-15 Ring Push-Ups
8-15 Kipping Toe to Bars or KT2B Practice
Every rep with maximal control and efficiency as possible.
Ring push-ups can be scaled for most abilities. There are a lot of burpees tomorrow so if you’re coming focus more on control and tempo than volume on ring push-ups.
SKILL: Box Jump Plyometrics
3×3 Straight Leg Box Jumps + Depth Drop
5×1 High Box Jumps
Not only is this going to be fun and educational, plyometrics can be a productive prep before a heavy weight lifting single using the same muscle group.
Work up to a heavy but submax single on the Back Squat today. You’ll use this number as a reference for % work or just a general baseline for the next 8 weeks. Unless you’re feeling great and want to attempt a new PR, try to keep 1-2 reps in reserve and regardless only go as heavy as you can maintain good positions with.
CrossFit Group Class Programming Template (WK1/9)
Welcome recent Foundations grads Toviah, Luke, Tricia and Tom!
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!