Workout of the Day
STRENGTH
Back Squat
3×10-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. After your final set, plan next week’s squats. You could add reps if you weren’t hitting 12, or you could add weight and perform the same reps.
PARTNER METCON
10 Rounds for time:
9/6 Strict Toes to Bars
12/9 Calorie Bike
Notes
Alternate complete rounds with your partner until each person has performed 5 rounds for a total of 10. Coaches Katie and David completed this in 12:40.
– For the Toes to Bars, control your tempo and try to keep your elbows and knees as straight as you can. Modify them by bending the knees, performing less ROM or having your partner assist you.
– The bike efforts should feel like 80% intensity. Hard but sustainable efforts.
CrossFit Group Class Programming Template (WK1/7)
Last week’s Strength Cycle graduates after their CrossFit Total
Top: Lu, Everett, Coach Jeremy, Brad, Ryan, Rumman and Chris
Bottom: Shawn, Rachel, Clio (Coach Jeremy’s daughter) Kelly and Erin
Sign up for Strength Cycle with Coach Jeremy!
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 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 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. Your card will be charged immediately for $250. The second installment of $250 will be charged to the card on file automatically in 4 weeks. This cycle is priced at the 6 week rate because of a short break on Thanksgiving Week. NY tax of 4.5% will added to all purchases.
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.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
End Date: December 20th
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: November 6th
End Date: December 20th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: November 6th
End Date: December 20th
The Strict Toes to Bar
Today’s partner workout has strict toes to bars in it. Despite today’s workout being “for time”, focus on controlled and slow toes to bars every rep. Even if your range of motion begins to erode slightly. Lots of EFFORT every rep.