Workout of the Day
Work up to a heavy single in about 5 attempts. This will not necessarily be a PR day… just get some heavy weight moving and work on your technique!
Beginner athletes may choose to work on doubles or triples instead of singles, but keep these as separate reps, not touch and go.
10 Rounds for Time
6 Power Cleans @ 80%
30 Wall Ball Shots
Partners will move through the rounds together, accumulating the workload listed. Split the work evenly, though you may choose how to strategize each round. One simple strategy would be to trade singles on the barbell and then do sets of 15 each on Wall Ball.
So, teams will do 6 reps total (3 reps each athlete) of power cleans before moving on to the wall and doing 30 reps total (15 each) with the ball. 10 rounds like that!
For the power clean, use about 80% of your heaviest single from today, though you can adjust as technique and experience allow. The weight should feel on the moderate side of heavy.
Front Desk Staff Needed @ CFSBK!
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 someone who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.
General availability for coverage.
Email email@example.com to apply.