Workout of the Day
STRENGTH
E2MOM 16:00
Snatch
or
Hang Power Snatch
+
OHS
Notes
This complex is similar to last week, however you now have double the rest time to work up. You can either try to build up above your best weight last week or hit several reps near or at your best weights from last week.
PARTNER METCON
4 Rounds for time of:
30/24 Cals Air Bike
20 Overhead Squats
10 Kipping Toes to Bars
Notes
Partners alternate complete rounds until each person has completed 2 rounds for 4 total. Use about 60-70% of what you worked up to on the complex.
KT2B: Partial ROM / Hanging Leg Raises
CrossFit Group Class Programming Template (WK8/9)
Thanks to everyone who came out for “Stonewall” yesterday as well as everyone who made a contribution! If you haven’t yet you can use the link below.
Our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.
DONATE TO OUR “STONEWALL” FUNDRAISER HERE!
8am
9am
10am
11am
12pm
Frank Howell is a dreamboat. Sayin’. 💕