Workout of the Day
FLOATER STRENGTH
Choose ONE of the following lifts below:
A: Bench Press
3×5-7 reps, across
B: Front Squat
3×6, across
C: Split or Push Jerk
5×3 reps, building
PARTNER METCON
“Sandbag Tailpipe”
10 rounds for time:
250 m Row
Partner holds a heavy sandbag while their partner rows.
Notes
Each person completes 5 rounds on the erg. The person rowing cannot start until their partner is holding the sandbag. If they drop the bag at any point before the row is finished, then their partner has to stop rowing. The goal here is to control your breathing under a heavy load, so don’t go too light with the sandbag!
CrossFit Group Class Programming Template (WK3/8)
Our first “The UpsideDown Class” was a huge success! We are going to add a second class on Wednesdays at 11am to accommodate demand! stay tuned!
How we onboard new members at CFSBK
In the video below, Coach David talks about how new members are onboarded to CFSBK. The video will starts at 49 minutes when we discuss our gym versus the two guests I had on. See how that sweet CFSBK sausage is made.