Workout of the Day
For Time:
550m Run
10 Rounds
3 Squat Cleans
6 Kipping Pull-Ups
9 Burpees
550m Run
Notes
Longer one today! Run hard and get after the triplet!
Runs
550m/400m
Bike
Cleans
Heavy singles
+/185/155/135/95/-
Pull-Ups
+3 Bar or Ring Muscle-Ups
6 Kipping
3-6 Strict/banded
6 Jumping
Burpees
9/6
CrossFit Group Class Programming Template (WK3/8)
Did you know sell CFSBK socks?? Guaranteed to make make your lower shins look so cool.
Guest Coach Cody Mooney today from 10-1
Join guest Coach Cody for the 10, 11 and 12pm classes today for this workout!
Cody competed at regionals from the age of 19 in 2014 to 2019, which was his last year competing. He competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. He also was on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.
Shout out to Cody for coaching a great class today.
That workout… OMG
Hit the run back in at 2:14 and got right to it.
The coffee I had maybe 40 minutes before really messed with me at the 6-7th round of burpees. I fought through some really dizzy feelings as I came off the 3 heavy cleans several rounds but my pull-ups where shockingly there the whole time, 6 reps unbroken all through. I did die on the burpees a little and Meghan Cahill gets mad shout outs for yelling over to me to pull my head back into focus at the end getting me through rounds 8..9 and 10 as we went almost rep for rep the whole way.
The end run was rough and I could not catch Meghan with that 1/4 block lead.
Coming off the joy and happiness of celebrating my 13th year at the gym. This was a very stressful and emotional week for me. Adding to this whole month being pockmarked with huge moments of pain between anniversaries of friends and family’s deaths by cancer and suicide. The end of my marriage, companies closing/ layoffs. It truly is the shittiest month of the year for me.
That said so many amazing people at the gym cheering me (and others) on, saying things that acknowledge me (and others) I’m personally so grateful for. This gym and its community is the best.