Workout of the Day
⚡MYTHIC STRENGTH⚡
Strongman inspired workouts.
Sandbag:
Pick + Carry down + back x 2 (160 ft), Drop, then “Load” x 3 reps.
Rest 60 – 90 sec. 4 rounds.
Sandbag Max Distance Carry:Perform a max distance carry, aim for minimum 3 gym laps.
Notes:
Get a solid grip on the bag so ideally you don’t have to adjust hands much or at all. Keep your pace quick and focus on steady breathing. On the walk and load make sure your arms are around, not under, the bag (think bear hug, not biceps curl).
For the max distance, fully recover from previous 4 work rounds. This is mental endurance. Have a goal lap # in mind, tell your training partner if possible. You can stop and adjust grip mid walk, but don’t set the bag down. When you really want to be done, do one more lap.
Row + Press
DB Single Arm Row, 8 reps/side, progressively heavier all rounds. 1 count eccentric.
DB Z Press, 8 reps – Same weight all rounds, 2-3 reps in reserve, 2 count eccentric.
4 rounds, rest 90 sec between rounds
Notes:
Keep the press light, focus on staying as upright in the body and tense through your trunk as possible. 2 ct descent on the negative, 2-3 Reps in Reserve (RIR); ie, you could do 2-3 more if you absolutely had to.Row: Go heavier each round, control the negative slightly with a 1 ct descent. 1-2 RIR on last 2 sets (ie, first set of 8 should be a weight you could do for 12-14, 2nd set for 10-12, last two sets for 10 if you really pushed).
CrossFit Group Class Programming Template (WK7/8)
Coach Cara doing today’s Mythic Strength training
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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 shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.
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