Workout of the Day
SKILL: Jump Rope Crossovers
After the skill review we’ll perform a few :30 AMRAP tests.
FLOATER STRENGTH
Choose ONE of the following lifts below
A: Shoulder Press: Heavy triple
B: Back Squat: Heavy Single
C: Deadlift Heavy triple
Feel free to superset any of these with some DB Bent Over Rows or Push-Ups. If you’re coming tomorrow do the bent over rows
METCON
2 Mile Relay Race
Notes
3 laps around the block is one mile, partners will alternate running one lap around the block until 2 miles (3 laps each) have been completed.
CrossFit Group Class Programming Template (WK1/9)
Coach Katie and our massage therapist Leah practicing the heimlich maneuver during yesterday’s CPR/AED and first aid staff recertification
Reminder: Barbell Medicine @ CFSBK This weekend
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.
SATURDAY
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
Notes
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.
AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run
Notes
Move at a steady but challenging pace for 18:00.
For Saturday’s group classes, does that mean we don’t have to reserve a spot? I only see open gym in the zen planner app
Yes reserve on ZP
it’s just labeled differently
It should say group class. If not contact the front desk!
Got it, will do. Thanks!
CSFBK has a culture onto itself, and there are many awesome attributes to it.
One of those is a tradition that when cleaning up weights after, say, squats or deadlifts, everyone helps each other out to expedite clean-up and moving to the WOD.
I.e., folks who are done putting away their weights help other groups still putting away theirs. They don’t stand around watching other groups clean-up on their own. Everyone benefits as we can’t move on until everything is put away. It also promotes a sense of esprit de corps.
Let’s continue that tradition.