Workout of the Day
STRENGTH
Split Jerk
1-1-1-1-1
Notes
Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.
METCON
AMRAP 7:00
2-4-6-8-10-etc.
Strict Chin Ups
Russian KB Swings
*10 Sit Ups after each round
Notes
KB: Choose a weight that is moderately heavy for you, but the focus today is your chin ups.
Sit-ups: on your sit ups! Finish with the elbows past the knees.
Chin Ups: Choose a challenging variation you can’t do more than 5-7 reps unbroken on when fresh.
*RX+ Chest to Bar
A. 1-2-3-4-5-etc. (Half volume)
B. Full volume, banded
C. Full volume, foot assisted
CrossFit Group Class Programming Template (WK8/8)
Part 1 of our old trifold from 2010. The copy is still spot on in terms of what we do!
Holiday Schedule
Thursday 7/4
CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am, 12pm-5pm
Friday 7/5
CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
What is Hybrid AF App Open Gym access?
Members now have access to Open Gym through the right hand door at 608, via the Hybrid AF app. Please email cfsbkfrontdesk@gmail.com to get an invite to download the app. This will be available on request only. Access will be from 5am on weekdays and from 6am on the weekend.
- Please always reserve your spot in Open Gym. Front Desk will come by to check you in once they arrive.
- If you are not coming during off – hours, please check in at the Front Desk before working out.
- Please turn on all of the lights, the Big Ass fan (green button) and heat if needed. Do not adjust the thermostat; just switch to ‘heat’. In the summer, please open the roll-up gates for air circulation. Please close these gates if you are the last one to leave. Scissor gates MUST BE locked and secured before closing the roll-up gates.
- The iPad passcode is 0608.
- We cannot share the wifi password as the door may not work and the cameras may crash if members are using the wifi – sorry!