Workout of the Day
“NANCY”
5 rounds for time:
400 m Run
15 Overhead Squats (95/65#)
Notes
Looks like the last time we ran this one was 7/2/2017! If you’re a CFSBK OG, track back to your training log to compare results to that date.
Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests.
Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Scaling
Intermediate
5 rounds for time:
400 m Run
15 Overhead Squats (45/35#)
Beginner
4 rounds for time:
400 m Run
10 Overhead Squats (35/22#)
Athletes may choose to scale further if needed!
CrossFit Group Class Programming Template (WK1/8)
Coach Zelda will be watching everyone’s squat depth today. She has the perfect low perspective to dish out the no reps.
“Nancy” Tips
ICYMI!! Next Saturday this is our workout/event!
Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK
On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:
How it works
We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.
This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.
How to sign up
CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.
What’s the history behind this event?
Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.