Workout of the Day
“Mythic Strength”
Farmer’s Walk
Work up to 3 heavy Farmer’s Walks (each walk is down and back).
3rd & Final round: Finish walk, then go into 15 sec hold (re-pick optional).
Rest 2-3 min
Focus: Tight abs and back – pull shoulders and armpits down and back in your set up, brace as you would for a deadlift.
Sandbag Run
Pick up heavy sandbag, run down and back 40 ft twice (2 gym laps).
4 Rounds
Rest 90 sec
Focus: Controlled bag pick, getting the bag high on the body, brisk pace walk.
Unilateral Strength/Shoulders
– 1 Arm DB Press – Half kneeling 8/side
– DB Lateral Raises – 12 reps
2 ramp up sets, 2 challenging sets on the press (1-2 RIR on the press)
Superset with light DB raises
Rest 90 sec
CrossFit Group Class Programming Template (WK4/8)
Strong humans are harder to kill and more useful in general. Get mythically strong today!
Upside Down Class Starts Tomorrow!!
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
The Upside Down Class Series meets once a week for four weeks and are offered at two levels
April Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Mondays 4/15-5/6 5:30-6:30pm
Sign up here!
April Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.
Mondays 4/15-5/6 6:30-7:30pm
Sign up here!