Workout of the Day
FLOATER STRENGTH
Deadlift
3-3-3-3-3
Bench Press
4 sets x 8-12 reps
Front Squat
3-3-3-3-3
Notes
Choose a lift that best rounds out your training week. Tomorrow we have Pressing
PARTNER METCON
6 Rounds for time of:
20/16 cals
16 total No Push-Up Renegade Rows
Run 130m
*non working partner will hold a sandbag.
Notes
Partner A performs the row while partner B holds a sandbag. Without putting the sandbag down, partners then switch so partner B rows while partner A holds the sandbag. Continue on this flow, alternating by exercise until each person has each exercise three times. The goal with the sandbag is to not let it touch the ground at any point. Any style of hold is acceptable.
New cycle details will be posted tomorrow!
CrossFit Group Class Programming Template (WK2/2)
Good luck Toni and Charlie!!!
NYC Marathon today!
Today is the NYC Marathon and we’ve got some CFSBKers running it! You can use this link to track their progress via their bib#!
Charlie Nagel: Bib #24451
Toni Smith: Bib #43415
Also remember that 4th Avenue may be hard to pass during peak marathon times so if you have to cross it please plan your commute accordingly. Also the clocks are changing, so fight your fate and get your booty to the gym today!