Workout of the Day
STRENGTH
Shoulder Press
5-5-5
Notes
We’re testing today! if you have a goal for your press, try to hit it early. Rest more than you think you need between attempts and make small jumps if you’re already grinding.
We’ll review bracing and the points of performance in class!
ASSISTANCE
3-4 Rounds NFT
8-16 Strict Dips
Floater Exercise
:40-1:00 Farmer Carry
Floater Options
8-10 Double KB Deadlifts
8-10 Goblet Squats
8-10 Cals Air Bike
Notes
Move steadily through the triplet. Make things hard.
Dips:
Ring
Matador (BW or Banded)
Self-Assisted Box Dips
CrossFit Group Class Programming Template (WK7/7)
Dogs of CFSBK calendars are still available at the front desk. 100% of proceeds go to Pupstarz Rescue.How could you say no to co-Mr. March, Rufus!
Fitness Garage Sale this Saturday!
CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Get your holiday gifts