Workout of the Day
FLOATER STRENGTH
Push Press
5-5-5-5-5
Back Squat
Heavy 3 then, 80% AMRAP
Deadlift
3-3-3-3-3
Bench Press
Heavy 3 then, 80% AMRAP
Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have clean and jerks, kipping pull-ups and burpees.
METCON
EMOM x 4 Rounds of:
A: :30 Kettlebell Swings
B: :30 Shuttle Runs
C: :30 Handstand Hold
Notes
Each minute perform :30 of work followed by :30 of rest until you’ve gone through each exercise 4 times.
CrossFit Group Class Programming Template (WK2/6)
Bittersweet news, Front Desk legends Aaron W and Gus H will no longer be behind the front desk as they have both other professional projects won’t allow them to continue as staffers. HOWEVER, don’t fret too much as they both will still remain members so give them a high five next time you see them!
Front Desk Staff Wanted!
That being said… we have some openings for the Front Desk if you’re interested. Peep the deets:
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring 1-2 new staff members for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.
Wednesdays- 4:30pm-8:45pm
Thursdays- 11am-4:30pm
+ General availability for coverage.
Kate says
I’ll miss seeing you at the desk Aaron and Gus! Thank you for being so welcoming and helpful