Workout of the Day
STRENGTH
Bench Press
Heavy 1 then, 80% AMRAP
Notes
This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:
Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3
Qualitative improvements
– Technique feels better
– Same weights feel lighter
In roughly 5 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
ASSISTANCE
4 Rounds of:
A1: Single Arm 3 Point Row
8-8-8-AMRAP
A2: Barbell Roll Outs
4×8-12
A3: Floater Exercise
Options:
– Double Unders: 65 reps in as few sets as possible or 1:30 Double Under Practice
– 20/16 Cals Air Bike
– 12-16 Goblet Squats
Notes
Work through 4 progressively challenging sets of each movement.
Tomorrow we have Farmer’s Carries, Pull Overs and Lunges after Floater strength.
CrossFit Group Class Programming Template (WK6/6)
A whole range of emotions happening here.
Jackie, Matt, Anna and Mikey in the foreground at Fight Gone Bad 2023
GYM CLOSED THURSDAY EVENING
This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!
CFSBK by the numbers
How big is CFSBK’s staff? Here’s how things shake out currently:
Owner 1
General Manager 1
Front Desk 9
Coaches 10
Coverage only coaches 2
Specialty instructors/practitioners 4
Maintenance/cleaning 4
That’s 31 unique people that are currently employed in some way at CFSBK! It takes a small army to make this happen and we’re going to acknowledge all their hard work tonight!