Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 5×3
B. Bench Press: Build to Heavy 5
C. Deadlift: 3×10, building
D. Back Squat: 4×4 (skip if coming tomorrow!)
Notes
Tomorrow we have the R.A.D Event! We’ll be testing a 1 rep max Back squat and a 1 mile Run for time. If you’re participating, take today as a “for quality” day, and keep your intensity and loading lower than usual. Fuel up and get ready to throw down!
For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.
Deadlifts may be touch and go.
ASSISTANCE
3-4 Rounds
1 min Sled Push @ moderate loading
8-12 ea Three Point DB Row
30-60 sec L-Sit or Tuck Hold on Parallettes
1 min Bike, Row, or Run @ recovery pace
Notes
The same notes above apply to your intensity and effort here today. Dial up or down as appropriate, depending on your week of training!
Accumulate time as needed on the L-sit, choosing a challenging variation that you cannot hold for more than 30 sec unbroken.
CrossFit Group Class Programming Template (WK2/8)
Time!
TOMORROW!!!
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 45 minute Squat classes starting at 8, 9, 10 and 11am. 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.
** Note that we’ve consolidated our squat heats to 8/9/10/11 and everything will be taking place in 597. Open gym will happen in 608 plus early bird hybridAF hours (5am-8am)
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.