Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. Squat Clean, 1-1-1-1
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have biking, kipping pull ups, box jump overs, and running.
You may superset with a non-interfering bodyweight or DB/KB movement if desired.
These lifts can be sets across or building.
Option C: If you get to a max early in your lifting time, come back down to 80-85% and work some more reps there to refine technique.
METCON
4 Rounds for Time:
20 Alternating DB Power Snatches
20 Tuck Ups
Notes
Intent <9:00. Scale load or volume as needed.
DB: +/50/35/20#/-. Choose a challenging load you can do in 1-2 sets each round.
Tuck Ups: Gold standard is to start and finish in a hollow body position on each rep and to rise to the tailbone in the middle. Arms can stay reaching forward throughout, or reach overhead if you prefer it.
Scaling Option:
4 Rounds
16 Alt Snatches
16 Tuck Ups or Abmat Sit Ups
CrossFit Group Class Programming Template (WK1/8)
CFSBK Staff appreciation dinner! We got together last Thursday to acknowledge the hard work of everyone on staff, break bread together, shout out some folks and have a little fun together. Shout out to the handful of staffers who could not make it 🙁
Legacy Staffers
Shout out to some people who have been part of team CFSBK for the long haul!
2024/25 Milestones for CFSBK Staffers
Founder: David
15+ Years: Jeremy
10+ Years: Charlie/Katie/Whitney/Brett
5+ Years: JB/Amy/Liz/Leah
Many of these folks were also members for many years prior to coming on staff, for example Whitney walked through our doors in 2008 and JB started well over 10 years ago as a member. We’re so grateful to all these amazing people who keep the spirit of CFSBK alive year after year after year after year….
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