Workout of the Day
STRENGTH
A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea
Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets.
On both exercises, aim to go heavier or get more reps than in Week 2.
Rest about 1 min between movements, more if needed.
METCON
2 Rounds for Max Reps
1:00 Row (Calories)
1:00 Rest
1:00 Double Unders
1:00 Rest
-into-
2 Rounds for Max Reps
:30 Row (Calories)
:30 Rest
:30 Double Unders
:30 Rest
Notes
Six minutes of hard effort in this workout! Flirt with your threshold on the row and focus on relaxing and recovering as much as possible as soon as your rest period starts. Stay calm on the jump rope. Keep your hands low and in front of your hips.
CrossFit Group Class Programming Template (WK4/8)
For the sixth year in a row, Paul Bennett has performed with his son’s group, “Theo Bennett’s Four Top,” which includes Paul and Theo, Theo’s math teacher Andy, and their friend Sophie. The group has added such a special touch to our annual art shows, and we are so grateful for their time and talent in making this and so many other art shows extra special.
More CrossFit classes and reminder on cancellation policy update
Effective this week our Friday evenings will now have 3 classes starting at 4pm, 5pm and 6pm instead of the 4:30/5:30pm classes we offered previously. Additionally, starting this Saturday the 1pm CrossFit class is back on the schedule to accommodate our busy weekends.
ICYMI, Effective ~2 weeks ago, members who no show or late cancel their classes will no longer have that class deducted from their weekly membership. The $15 penalty will still be incurred however and members still have their quarterly freebie pass on cancellation fees.
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