Friday 4.19.24

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Bench Press
Heavy 3 then, 85% AMRAP

Shoulder Press
Heavy 3 then, 85% AMRAP

Deadlift
1-1-1-1-1

Power Snatch
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 Burpees, Kipping Pull-Ups and Thrusters

METCON

4 Rounds for max reps of:
1:00 AMRAP Shuttle Runs
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest

Notes
Run, Ball, Rinse repeat! Push hard on today’s work intervals!

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CrossFit Group Class Programming Template (WK5/8)

Congratulations to Coach Grant and Rachel on the birth of their first child this week! From coach Grant: “CFSBK has been such a huge part of our journey to becoming parents and we couldn’t be more grateful for this community nor more excited for Petra Bee Smith to become a part of if!”

And check out this super cute gift from the staff that Coach Lizzy organized!!