Workout of the Day
FLOATER STRENGTH
Back Squat
Heavy 5 then, 90% AMRAP
Bench Press
Heavy 5 then, 90% AMRAP
Shoulder Press
Heavy 5 then, 90% AMRAP
Power Clean
1-1-1-1-1
2″ Pause Power Snatch + 1 Overhead Squat
1-1-1-1-1
Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have squat cleans and burpees.
METCON
For Time:
100 Calorie Bike
or
130 Cal Row
Notes
Let fate decide which one you’ll do and get after this benchmark!
100 Cals on the Assault Bike in 3:31:
CrossFit Group Class Programming Template (WK4/8)
ALL THE COOL KIDS DO THE UPSIDEDOWN CLASS!!!
Our April UpsideDown Class series starts next Monday the 15th. These classes will develop your handstand and inversion abilities and meet once a week for 4 weeks. They are offered at beginner and intermediate levels. To learn more and sign up check out the events page!
Changes to enhance member experience
Hey everyone, wanted to update you all on some things we’re doing to improve class accessibility and member experience. We still have an ongoing hold on all new memberships (transfers/foundations) and the new class cancellation policy has improved class attendance. Below are a few additional things for you to be aware of:
Increased caps and new Saturday Class
- We have increased our CrossFit group class cap to 22 participants, effective this Saturday.
- Effective this weekend we are adding a Saturday 1:00pm CrossFit Group Class
These two changes will put 132 new RSVP opportunities into our class schedule.
Open Gym Saturdays
We have split the peak time on Saturday (10am-1pm) into 2x 90 minute blocks, capped at 12 people
Transferring To A Different Class On The Same Day (updated)
step 1: Cancel your class in the app.
step 2: Contact the Front Desk. We will waive the penalty on request in the following circumstances:
If you late cancel a class because you move off of the waitlist into a preferred class (same day)
I you late cancel a class that isn’t full in order to switch to another class (same day)
Please note this accommodation will not apply if you do not cancel in the app
Cara Claymore coming on permanently
We are also ecstatic to announce that our Sunday Mythic Strength coach Cara Claymore will be transitioning into a permanent coaching role at CFSBK. Expect to see her co-coaching some classes in the near future as well as the continuation of Mythic Strength beyond this cycle. An expanding staff allows us to offer more services and classes over time for members.