Workout of the Day
10-8-6-4-2 Reps for time of:
Hang Power Snatches
Alternating Single Leg Squats (Pistol)
Chest to Bar Kipping Pull-Ups
Notes:
This is a repeat from 1/18/24! Track back and see if your today self can beat your past self!
Intent <10 min. The barbell and pull ups should be achievable in 1-2 sets throughout. The pistols are total, alternating reps (10 alt/5ea in first round).
Barbell +/115/75/45#/-
Pistol Scaling:
A. With hand assist (grabbing the toes) and/or heel lift.
B. Box Pistol
C. Ankle Wrap
D. Single Leg squat to bench/box, with optional plate counterbalance
Pull Up Scaling:
A. 6-5-4-3-2 CTB (20 reps)
B. Kipping chin over bar pull ups
C. 5-4-3-2-1 Strict Pull Ups, “peak pull”
C. Jumping CTB Pull Ups
CrossFit Group Class Programming Template (WK1/3)
Sam C pulling heavy on a Friday
CFSBK Artists Wanted!
Save the date! On 1/25 we’ll be hosting our 10th annual CFSBK community art show. Here is where we showcase all the amazing and talented artists in our community!
Calling all artists
Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2025 art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community!
If you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com
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