Workout of the Day
Workout A
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, taster’s choice. Regardless it should take 1:15 or less to complete the row.
Workout B
AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups or sit-ups
16/12 Cal Bike or 400/270m Run
Notes
Move at a steady but challenging pace for 18:00.
CrossFit Group Class Programming Template (WK1/9)
When someone takes your pull-up bar and you need to politely push them off and out of the way.
Today’s Schedule
Below is our modified schedule while we host the Barbell Medicine crew in 608
Group Classes (Open to ALL members)
8, 9, 10, 12
Open Gym
1-4pm in 597
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.