Workout of the Day
FLOATER STRENGTH
Choose ONE of the following lifts below
A: Bench Press
Work up to a heavy 5 RM in 5-7 total sets.
B: Front Squat
3×10, across
C: Hang Power Clean
Work up to a heavy 5 RM in 5-7 total sets.
D: Deadlift
5×3 reps, building
Feel free to superset any of these with some DB Bent Over Rows, Handstand Push Ups, or Strict Pull Ups. If one of your goals is to improve your ring muscle up this cycle, False Grip Ring Rows and/or False Grip Ring Pull Ups are a great option.
METCON
For time:
Run 1 mile
50 Burpees
Note
The 1 mile run is three laps around the block. Aim for a sub-10 minute run. There are strict HSPU and kipping pull ups on tap for Saturday, so if you are not feeling recovered from upper body work this week and plan to come tomorrow, No Push Up Burpees are a great sub for today’s Metcon.
CrossFit Group Class Programming Template (WK1/8)
The UpsideDown Class coming to CFSBK!
CFSBK community, we’re excited to announce the launch of a new specialty class, “The UpsideDown Class” with coach Suzanne-Michelle. This class will start on July 19th and meet every Wednesday at 10am. This class is open to all all Specialty Class, Group Class and Open Gym Memberships.
About the Class
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.
About the instructor
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.
Did a hybrid of Thursdays and Friday’s programming. Today’s metcon in 11:34, really love a good mile run in brutal heat.
I’m SO excited for The UpsideDown Class! Suzanne-Michelle is my handstand coach and I know the CFSBK community will love her and this amazing new class!