Workout of the Day
STRENGTH
A1. Back Squat
3×6, Across
A2. Single Arm DB Row
3×8-10 ea
Notes
Aim to go a bit heavier than what you did in week 2 and for last week’s 8’s.
PARTNER METCON
6 Rounds for Max Calories
15 Wall Ball Shots
30 sec Bike
Notes:
Partner A completes 15 wall balls and then transitions to the bike for a hard effort to accumulate calories in 30 seconds. Then Partner B starts round 2. Continue alternating rounds for 6 total, 3 each. Score is total calories accumulated at the end of the workout.
Caution: your legs will not feel okay after this. That means you did it right 😉
CASH OUT!
3 Sets:
1 minute each side: SA Farmer Carry
Notes
Trade back and forth between arms. You can walk around within the gym or take a stopwatch with you and walk on the block!”
CrossFit Group Class Programming Template (WK6/8)
Priam setting a great example for his family. We should have posted this yesterday!!
Pride Events at CFSBK
Happy pride ya’ll! Check out our events page for more info on all these upcoming events. Also please note there will be no open gym on Sunday 6/23 for the Queer Trans Strength powerlifting event we’re hosting in 608. Sunday classes in 597 will run as usual, get your mythic strength on then go cheer on the athletes!
