Workout of the Day
PARTNER METCON
12-11-10-9-8-7-6-5-4-2-1 Reps of:
Deadlifts
Kipping Pull-Ups
Notes
Partners will alternate complete rounds until each person has performed each rep range working down the ladder to 1. The goal should be unbroken if possible.
Deadlifts
185/155/135/95..
Kipping Pull-Ups
++ Ring or Bar Muscle-Ups (3 reps each round = 36 reps)
+ Chest to Bar Pull-Ups
Kipping Pull-Ups
Banded or Strict Pull-Ups (Full Volume or if needed 3 reps per round = 36 reps)Jumping Pull-Ups
ASSISTANCE
3-4 Sets of:
10 Barbell Roll Outs
20 Bent Over dual DB Rows
:40e Single Arm Kettlebell Hold
Notes
Grind through 3-4 rounds of the assistance work. Focus on control and range of motion on the roll outs and use a weight for the rows that will make 20 reps very hard or impossible to complete in 1 unbroken set. Kettlebell holds should be HEAVY
CrossFit Group Class Programming Template (WK1/8)
Sign up for Fight Gone Bad 2023 today! There is also a spot to sign up as a captain and a special perk this year is that captains get to pick one other person to be on their team!
SEPTEMBER STARTING STRENGTH CYCLES
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023