Workout of the Day
STRENGTH
Bench Press
Heavy 5
Notes
After a few warm up sets, take some time to build up to a heavy set of 5 reps in 5-8 total sets. Aim to go heavy, but no failed reps today.
PARTNER METCON
12 rounds for time:
15 Anchored Sit ups
12 (total) Alternating Step-Ups
9 Slam Balls
Notes
Alternate full rounds with your partner until you have both completed 6 rounds. Use a single 50/35/20/10lb DB for the step-ups carried however you like, especially if you missed Front Squats on Monday.
CrossFit Group Class Programming Template (WK1/8)
Ben mid “Murph” this year
Wet Hot American Throwdown 2023
Save the date! On Saturday, July 22nd from 2-5pm we’ll be hosting our third annual Wet Hot American Throwdown competition at the gym. While the events will be badass, this event is all about having fun with your CFSBK gym pals. So come to throwdown, dress up, spectate and cheer and be part of the WHAT! All workouts will be scalable and we’re crafting them to be extra fun to spectate. More details to follow!
Is that supposed to say Saturday July 22nd? instead of 2nd?
EEEP