Workout of the Day
STRENGTH
Turkish Get-Up
1-1-1-1-1
Notes
In 5 total sets, work up to a heavy single TGU on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight every set. You should be able to perform each weight on both arms EXCEPT for the last set, where you can try a weight you can probably only hit on your dominant side. You will always be a little asymmetrical, have some fun on that last set and go for it!
METCON
5 Rounds for time of:
30 Double Unders
20 DB Deadlifts +/50s/35s/20s
10 Kipping Pull-Ups
Notes
Plow through the triplet attempting to perform everything unbroken. This should take you less than 15 minutes.
Double Under Options
30/20/10 Reps
60 Single Unders
Pull-Up Options
+ CTB
10 Kipping
5 Strict
10 Banded or Ring Rows
CrossFit Group Class Programming Template (WK3/8)
Coach Lizzie doesnt care if you’re a toddler or you’re her son… you’re gonna WORK FOR IT
Party at CFSBK this weekend!
Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!