Workout of the Day
5 Intervals of:
20 DB Bench Presses
16 Weighted Step Overs
20/16 Calorie Row or Bike
Each round should be performed in 1-3 sets. Rounds 1-2 unbroken ideally.
WTD Step Overs
These should be completed unbroken or with one short rest if you need to get your grip back. Make these hard for you, don’t just use the same weights you typically use for these.
Build intensity through the 5 rounds. So round 1 should feel like a good effort but not a sprint, rounds 4 and 5 should make you dig deep.
Modified Schedule Today
We’ve cancelled the 8am CrossFit and 9am Short Circuit classes today because we’re short on staff! It’s a big weekend with one of our veteran coaches Katie Harper getting married to fellow CFSBKer Danny Calanca and other folks away. Check our IG to see pics from the wedding! Thank you to the coaches on site working extra time this week and sorry for the inconvenience to members.