Workout of the Day
EMOM X 15 MIN
A. Strict Pull Up x 3-10
B. Crossover Single Unders x 50 seconds for max reps
C. Rest
REST 3 MIN
EMOM X 15 MIN
A. Kipping Pull Up x 8-20
B. Shuttle Runs x 50 seconds for max reps
C. Rest
Notes
Strength, capacity, and cardio for the win! The rep ranges are here today so you can challenge yourself accordingly.
Part 1 Scaling
Adv. athletes will work toward 8-10 strict pull ups per round, 40-50 reps in the first 15 min.
Int. athletes can work in the lower rep range: 3-6 bodyweight or 3 negatives.
Beg. athletes may choose band OR foot assisted, allowing for 3-6 very challenging reps.
Part 2 Scaling
Adv. 15-20 kip
Int. 8-12 kip
Beg. 15 jumping pull ups
CrossFit Group Class Programming Template (WK7/8)
All our love to coach Lizzy as she begins her maternity leave, today will be her last group classes until she’s ready to return. Lizzy has been an absolute rock start coaching as long as she has and her vibrant and friendly energy will be severely missed. We can’t wait to meet the new addition to our community!
New UpsideDown Series Posted
This program is offered in two formats. A 4 week closed series where you and a small group work on an individualized progression as well as a weekly class open to all members.
The Upside Down Class meets every Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.
The Upside Down Series meets once a week for four weeks and are offered at two levels:
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.
Please be sure to sign in at the Front Desk before each class.
Mondays @ 5:30pm