Workout of the Day
STRENGTH
Bench Press
3-3-3-3-3
Notes
Work up to a heavy triple on the Bench Press. Try to PR today!
METCON
5 Rounds for time of:
20 Push-Ups
10 WTD Step Overs
Notes
Push-Ups
If 20 per round is a tall order, scale back to 16 or even 12 reps. If 12 reps from the floor is too challenging, perform 20 or 16 elevated reps.
Step Overs
Load with two dumbbells and hit full extension at the top of the box every rep. 50s/35s/20s
CrossFit Group Class Programming Template (WK8/8)
The UpsideDown Class on Wednesday Nights
The USDC is staying on as a normal group class on Wednesdays at 11am, however starting on 10/25 we’re launching a 4 week handstand intensive with limited space. Progressions over the 4 weeks will be tailored to you and where you’re at in your inversion journey.
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.