Workout of the Day
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats (45#)
20 Back Squats (45#)
Use a single barbell taken from the floor. Scale the load as needed so that you could complete at least 1 round of 20 Overhead Squats unbroken. Do not drop your empty barbell at any point in today’s workout or Coach David will cry.
Commit to 40 full depth, below parallel reps on every round of today’s workout.
Tune in to your self-talk and mindset. Is it helping or hurting?
“Jenny” is in honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
100′ each side Single Arm Farmer Carry, heavy
20 sec each side Adductor Side Plank
*Upper Body Floater Movement (pick one):
A. SA DB/KB Row x 10 ea side
B. Supinated Bicep Curls x 10-15 reps (if you missed yesterday)
C. Seated Overhead DB Tricep Extensions x 10-15 reps
HOW AND WHEN TO PERFORM THE 2024 CROSSFIT OPEN WORKOUTS
CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 14th year participating in the Open and it’s going to be RAD.
FRIDAY NIGHT LIGHTS
Every Friday we’ll run several heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!
We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.
Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit. If your judge is not working out this will not count as a drop in for them.