Workout of the Day
STRENGTH
Hang Squat Clean
Heavy 3
Notes
Perform a deadlift, then lower the bar to the above the knee position and catch it below parallel. Work up to a heavy but technically sound triple. If you’re doing the Open, use today more as a skill day than a super heavy day.
PARTNER METCON
AMRAP 10:00:
Partner 1 Completes 15 DB Hang Clean and Push Press
Partner 2 Accumulates Calories on the Bike
Notes
Your score is the total calories accumulated on the bike. Switch with your partner every time you complete a round of the DB Hang Clean and Push Press.
CrossFit Group Class Programming Template (WK3/3)
CFSBK Pausing Additional Memberships
As of March 2024, we are currently at capacity for our CrossFit classes and are unable to accommodate any transfers or new members beyond the upcoming Foundations cycle. Single Class drop ins for travelers and our Open Gym memberships, are still currently available.
WOW that is both not surprising with how amazing and special the gym is and bittersweet in that others will not get to experience it (for now) with not taking on new members.
Just for a bit, the universe will even out and eventually we’ll reopen access. But the priority is existing member’s access to classes and not making the gym just bigger (larger classes etc) just because we could.