Workout of the Day
STRENGTH
Back Squat
3×6-10 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.
METCON
4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs
Notes
This is a repeat workout from week 1 performed on 10/29. If you came that day try to beat your original score or try to go heavier with your Dumbbells.
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast
CrossFit Group Class Programming Template (WK6/7)
Saturday 12.7.24 “What is CrossFit?” member event
When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!
Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”
During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!
We’ll Discuss:
- Understanding CrossFit & the virtue of fitness
- The four models of fitness
- Nutrition
- Q&A
We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.
We’ll have some light snacks and beverages available to share.