Workout of the Day
STRENGTH
8 Rep Max Single Arm DB Strict Press
Notes
Work up to a heavy set of 8 on each side, starting on your weaker or non-dominant side, rest as needed between sides. Recommend 1-2 warm up sets and 3-4 attempts to find the limit!
ASSISTANCE
20 Minutes For Quality:
10 Single Arm KB Suitcase Deadlifts + 100′ SA Farmer Carry, ea side
1-3 Wall Walks
400 m Jog
30 sec ea Copenhagen Plank
Notes
Aim to move at a steady aerobic effort throughout the 20 minutes. With the weighted chin up test, 2K Row, and a heavy snatch tomorrow, this is a big week! If you’re here every day, focus on the quality of your movement and keep a more relaxed pace. If not, feel free to hit this a bit harder, transitioning more quickly between movements and running fast!
Start with moderate weight on the deadlift and carry and make each set progressively heavier until you arrive at something that feels like RPE 8/10.
CrossFit Group Class Programming Template (WK8/8)
The one and only Colleen M looking all too happy to be carrying 50lbs around the block
New Strength Cycles starting in September
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. This cycle will end with a Total on October 27th.
*Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th
Register here! SOLD OUT!
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th
Register here! 5 slots left
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: September 4th
End Date: October 27th
Register here! SOLD OUT!