Workout of the Day
SKILL/STRENGTH
PARTNER METCON
4 Rounds For Time
30/22 Cal row
20 DB Bench Press
10/8 Cal bike
16 Alternating Pistols
Notes:
– There is a 32 min cap on the workout.
– You go, I go style: Partner A rows, then Partner B rows. A bench press, B bench press, etc.
– So partners are going through 4 rounds together as a team, with each athlete taking turns doing the full amount of work written on each movement.
Row: Should be achievable in 1:20-1:40. Scale volume as needed.
Bench press: Moderately heavy, done in about 2 sets when fresh.
Bike: Should be achievable in 1 min or less. Scale volume as needed.
Pistol: Choose a challenging variation that allows you to move with good mechanics and consistency through your most complete range of motion possible.
Pistol Scaling:
A. Volume: 10-12 alt/round of full movement
B. With hand assist: grabbing the toes
C. Box Pistol
D. Pistol with toes on calf/ankle
E. Single Leg squat to bench/box, with optional plate counterbalance
CrossFit Group Class Programming Template (WK2/2)
Charlie and Kelly representing CFSBK at a CrossFit competition in 2016
Starting Strength Cycles
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on February 25th.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Register here! SOLD OUT
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024