Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 5×2, as heavy as possible
B. Bench Press: 5×5, building
C. Deadlift: 5×3, building
D. Back Squat: 5×3-5, building
Notes
Tomorrow we have power cleans and handstand push ups.
METCON
3 Rounds for Time
15/12/9 Cal Bike
50 Double Unders
400m Run
Notes
It’s a cardio party! Intent is 9-15 min (3-5 min per round). Scale accordingly, up or down.
Bike <1:15
Run <2:30
DU Scaling
A. 30-40 reps
B. 75 Single unders
Run Sub: 400m Row
CrossFit Group Class Programming Template (WK6/8)
SATURDAY 9.14.24: CONSCIOUS SANGHA – HALF DAY RETREAT AND WORKSHOP WITH CHRIS FOX
Join CFSBK coaching alumni Chris Fox for an opportunity to sit in community, learn a few practices of meditation and working with your breath, and practice them together. During our time together we’ll cover topics ranging from how to find a comfortable posture, how to settle your thoughts, how and when to focus and when not to, how to relate to our tendencies toward distraction and unpleasant feelings like anxiety, sadness, boredom, and restlessness.
What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to about 20 minutes. The practice of noble silence will be encouraged, but there will be small group sessions along with opportunities to ask questions.
If you’re new to meditation, or have tried and failed before, my hope is you’ll walk away with a sense of freedom from what you’ve thought meditation “should” look and feel like, and be inspired to beging your own personal practice, however small.
If you’ve been practicing regularly for months, years or decades, you’ll have the unique opportunity to view the practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to the path.
Enlightenment not guaranteed, though I feel confident you’ll walk away feeling lighter than you came.
When: Saturday 9.14.24 1:30-4:30pm