Workout of the Day
STRENGTH
4-5 Progressive Sets
A1. Front Rack Box Step Up x 6-8 reps each side
A2. Strict Pull Up x Max Reps -1
Notes
On both movements, use a “slower-down, faster up” tempo, meaning you control the full range of motion in your descent after each challenging rep.
Box Step Ups: Use a box height that puts the top of your knee just above the crease of your hip. Start with an empty barbell, build as mechanics and strength allow. Keep any push off from the bottom leg minimal, especially as you fatigue. Before initiating the movement, shift most of your weight into the leg that’s on the box. Stand all the way up on theh working-side leg before the non-working leg steps to the box. You may leave your foot on the box throughout the set today. These are not alternating. Rest as needed between sides.
Pull Ups: leave 1 rep in the tank on each set.
Scaling:
Rx+ Weighted
A. Bodyweight
B. Negatives x 2 reps per round @ 51A3 Tempo
C. Box Pike or Band Assist
METCON
For Time:
60 KB Swings (32/24/16kg)
40/32 Cal Bike
Notes
Intent 4-7 min. You might need to go to the dark place today…
Chipper style workout. Move to the bike after finishing 60 Russasin KB swings. Choose a weight that you can do at least 20 reps with unbroken.
Athletes who are very comfortable overhead may choose to scale up to an American/Overhead swing, where the bottom of the bell finishes pointing at the ceiling. We will be going overhead tomorrow.
CrossFit Group Class Programming Template (WK3/3)
New Flexibility Class starts this Saturday!
Enhance your full-body range of motion with Fit & Flexy, an all-levels active stretch class designed to complement your CrossFit training. Each week alternates target areas to match the demands of the current CrossFit cycle, helping you move deeper, recover faster, and unwind after a tough workout—or a long week. With consistent attendance, you can aim for measurable mobility gains that translate directly into improved performance. Requests are always welcome to tailor the class to your needs.
As a bonus, it’s great cross-training for The Upsidedown Class (handstands!). Join us! Dogs welcome…Pet photos accepted in lieu of dog attendance
Schedule
Saturdays 10:10am-11am in the Annex
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment.
Holiday Schedule
Tuesday 12/31 (NYE)
CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled
Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm
Wednesday 1/1 (NYD)
CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled
Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm
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