Workout of the Day
2 Rounds For Time:
50/40 Calorie Row
400m Run
30 Burpees
20 Kipping Pull-Ups
10 Thrusters
Notes
Beefy one today. At least there are only two rounds?
Bike Sub for Running
1000-1200 meters
2/3-3/4 Mile
Pull-Ups
20/15/10 Kipping Pull-Ups
15/10 Strict Pull-Ups
20 Jumping Pull-Ups
(no bands)
Thrusters
Heavy, 1-3 sets max
+/135/115/95/75/-
CrossFit Group Class Programming Template (WK4/7)
Rhubarb sitting pretty for the Calendar
Reminder that we are rescheduling “Calm the F Down” with Miram Barlow today. Stay tuned for a new date and time!
The 2025 Dogs of CFSBK Calendar is available now!
Order your CFSBK x PupStarz Rescue Doggie Calendar here or buy them at the front desk!
Calendars are $35- and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.
PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,800 dogs and cats since 2015.
PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.