Workout of the Day
PARTNER METCON
12 Rounds for time of:
8 Front Squats
60 Double Unders
16 (total) No Push-Up Renegade Rows
Notes
Partners alternate full rounds until 12 total have been completed. Each round should take you around 2-2:30
Front Squats
Taken out of rack, should be heavy and challenging but all 8 should be unbroken.
+/155/135/95/75/-
Renegade Rows
8 per arm. HEAVY!! +/50/35/20
Jump Rope
60/40/20 Double Unders
90/60 Single Unders
CrossFit Group Class Programming Template (WK1/2)
Happy CFSBKers during the whiteboard brief
The PM UpsideDown Class series starts tonight and there is still space!
Starting on 10/25 we’re launching a 4 week handstand intensive that will meet on Wednesdays at 6:30pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.
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.