Workout of the Day
FLOATER STRENGTH
A: 5:00 Pull-Up Test
B: Shoulder Press 5-5-5
C: Back Squat 5-5-5
D: Power Snatch 1-1-1
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have bent over rows, reverse lunges, rowing, air squats, sit ups, push ups, and pull ups!
METCON
Every 3:00 x 4 Rounds
12 Alternating Single Arm DB Bench Press
AMRAP Double Unders to 1:30
Notes
Perform 12 total (6 per arm) Renegade Rows followed by AMRAP Double or Single Unders to the 1:30 mark.
CrossFit Group Class Programming Template (WK7/7)
CFSBK legend Kate T dropped into CFSBK last Saturday! Kate is a former member and front desker and current coach at CrossFit Kent Island
Bridge Training Cycle 12/16 – 1/5
With the holidays coming up, we’re mixing things up a bit. From Monday, December 16th through Sunday, January 5th, we won’t be running a dedicated training cycle with specific lifts on certain days. Instead, we’re leaning into variance—one of the things that makes CrossFit so awesome!
You can still expect each week to be well-rounded with a mix of short, medium, and long efforts, along with plenty of lifting, skill work, and all the fun, challenging elements you love about CFSBK’s programming.
Enjoy the variety, stay consistent, and roll with your gym homies through the holiday season!