Workout of the Day
“Mythic Strength”
Farmer’s Carry
Work up to 3 heavy rounds, 40 ft down, 40 ft back. 10 sec hold at end of each 80 ft round. Rest 2-4 minutes between sets.
Sandbag & “Circus” Dumbbell Superset
Light Sandbag Pick + Extension x 5 reps
Medium Dumbbell 4 Reps /side (add Fat Grip if possible)
4 rounds, Rest 1 min – 90 sec between rounds
Shoulders + Trunk Pump
Straight Leg Sit Ups: 20 reps, minimal rest
Lateral Raises: 30 reps, minimal rest
5 Min time cap.
CrossFit Group Class Programming Template (WK6/8)
Bo told us that when he started Foundations he could only do three push-ups. Fast forward to yesterday’s workout where he just completed 161 (beautiful!) push-ups in a workout!! Way to go Bo!!!
Front Desk Staff Wanted!!!
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shifts we are looking to fill is below, so before applying, please make sure this fits with your schedule. The Friday morning shift is up for grabs right now and the Monday and Tuesday will be available in the near future.
Monday: 11am-4:30pm