Workout of the Day
STRENGTH
A1) Front Squat 4×4 reps @ 20X1, across
A2) Tripod DB Rows 3×8-10 ea, pause 1 count at the top of each rep
Notes
This week we drop another 2 reps, so aim to increase weight slightly from Week 6 and shoot for RPE 8-9/10 by your final set. You can also compare today’s weight to Week 4 where we did a 4×4.
Next week we will test our front squats, so leave a little bit in the tank this week and focus on consistency with your speed out of the bottom of the squat and range of motion. Aim to make every rep look smooth – even if it’s a tough weight!
METCON
For time:
1000 m Row
50 Wall Ball Shots
Time cap: 10 minutes
Notes
Can you do the wall balls in an unbroken set? Think about choosing a med ball that allows you to do larger sets (at least 10 reps per set) after a challenging row.
CrossFit Group Class Programming Template (WK7/8)
Front Desk Staff Needed @ CFSBK!
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. If you’re interested please contact us with your availability and any related experience!