Tuesday 9.19.23 CFSBK’s 16th Anniversary!

Workout of the Day

STRENGTH

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Notes
Today’s workout can act like medium heavy technique work on touch and go reps or working up to a heavy triple. Focus on smooth and consistent transitions between the three reps.

METCON

Sweet 16 Floater AMRAP

16:00 AMRAP:
Run 400m or Bike 16 cals
16 Kettlebell Swings
Floater Exercise

Floater Options:
A: 16/12 Kipping or 8/5 Strict Pull-Ups
B: 16/12 Push-Ups
C: 16 Total Alternating No Push-Up Renegade Rows

Notes
Today is our 16th Anniversary! For today’s metcon, choose a third option that rounds out your prior and upcoming training days. Start steady and try to increase your pace each round.

Tomorrow we have Bench Press, Rowing and Double Unders

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CrossFit Group Class Programming Template (WK4/8)

Today is CFSBK’s Sweet 16!! Last year we partied it up for our quinceañera so we’re taking it easy this year. Regardless, 16 years is a huge accomplishment for any small business and we’re so grateful to the thousands of people who have come through our doors (or playground gate) and kept this thing going for so long. There are a million small reasons why we’ve hit this milestone but one of the most important elements in our success is the collective kindness of our staff and community. CFSBK has always been a place where we strive to accept people for who they are and then challenge them to get better. Acceptance and challenge are incredibly powerful levers in anyone’s life and we’ve seen it profoundly impact the people who gave us a shot and stuck with us for some period of time. Like so many other things in life, you get what out of this place and community what you put into it. Over the years countless people have transformed themselves inside and out, made lifelong friends, and quite a few families have their origins meeting at 597 Degraw street. It’s been an incredible privilege to serve you all and be such an important part of so many people’s lives. Happy sweet 16 to all of us and here’s to 16 more!