Workout of the Day
STRENGTH
Push Jerk + Split Jerk
4 x (3+3)
METCON
Tabata Bike
Rest 4 min
Tabata Shuttle Runs
Notes
Work hard, but watch out… this one will be potent!
Each Tabata is 8 rounds of 20 sec work, 10 sec rest (4 minutes).
Score for the bike is total calories completed. Score for shuttle runs is total number of 20′ segments completed (each 20′ segment counts as 1 rep).
Stay in your lane on the shuttle runs. In full classes, everyone will have one 4′ panel-wide “lane” in which to run and pivot. Both feet and 1 hand touch the ground behind the line on each turnaround. You may run through the last rep of your set.
CrossFit Group Class Programming Template (WK5/8)
Stacey and Judy came to WORK
Final Movie Night choices!
Hey cuties, we’re hosting a CFSBK Movie night next Friday, June 14th at 7:40pm. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class that evening for anyone who wants to WOD then watch! This free event is open to members, CFSBK alumni & any friends they’d like to bring.
What to bring:
– Optional snacks and beverages for yourself or to share. Leftover beer and fizzy drinks from Murph will be available for free at limited quantities.
– We’ll have mats, benches and stuff out but if you want to bring something to lay/sit on go for it.
– Well behaved dogs & children mature enough to watch whatever is selected are welcome.
WHAT’S THE MOVIE?
Below are the final two movies in our bracket! Vote on the 597 whiteboard by Tuesday night!