Workout of the Day
“Mythic Strength”
Sandbag Over Bar Partner Interval:
Max reps over bar in :45 sec.
5 rounds working every 3:00.
Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.
Notes:
Partners take turns working and resting.
While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.
Sandbag Carry:
5 carries, 2 laps per carry.
Progressive load optional; ie 75, 100, 1120, 150, 150.
First round is a ramp up.
Rest 2-3 minutes.
Notes:
Sandbag Over Bar – Secure a PVC pipe at chest height to squat rack using resistance bands, or just stretch a resistance band across the J hooks – if you do this, be extra sure to clear the band when you load over it, as it will bounce a lot.
Carry: Treat your first two rounds as warm up – so you’re only doing 5 total rounds, including warm ups. Progressive load is encouraged.
CrossFit Group Class Programming Template (WK4/8)
Absolute CFSBK legends Ashley M and Toni S competing at HYROX last week!
Movie Night Bracket Round 1 Results
Best in Show and Airplane! move on to round 2! From Sunday to Tuesday night voting will be open on the whiteboard for round 2 to select our winner! Just put your initials inside the movie you’re voting for!
VIBE CHECK LIVE W/ SPECIAL GUEST LENA WAITHE
I’m (Nora!) producing a live podcast taping of Vibe Check for Tribeca Audio (part of the Tribeca Film Festival!). The show is this Sunday, June 9th at the Indeed Theatre at Spring Studios. Tickets here: https://tribecafilm.com/
Crossfitters: Email me if you want a discount code— >nora.ritchie@gmail.com
Vibe Check is a weekly podcast where journalist Sam Sanders, TONY-award winning producer Zach Stafford and author and poet Saeed Jones makes sense of what’s going on in news and culture – and how it all feels. It’s your favorite group chat come to life.
The New York Times named it a Best Podcast of 2022 and said it is “a thoughtful and endearing talk show” with a “baseline of generosity.” The show has built up a beautiful community of listeners and I’m really proud of what we’ve created!
For this special live show, the guys will joined by guest Lena Waithe (The Chi, Master of None) to chat about storytelling, representation in media and much more.