Workout of the Day
STRENGTH
A1. ATG Split Squat
4 x 5-7 ea @ 2111
A2. DB Bench Press
4 x 6-10 @ 2011
Notes
Split Squats: Today we have a lower rep range and slightly more forgiving tempo. Refer back to your notes to make qualitative or quantitative progress today. They may be loaded goblet, suitcase, or front rack style!
For both movements, once your mechanics are dialed in, work up in weight so you get at least 2 sets, if not more, at RPE 8/10 or higher.
Rest about 30-60 sec between exercises.
METCON
AMRAP 10 MIN
4 Strict Chin-Ups
8 Push Ups
12 Alternating Single Leg Squats (Pistols)
Notes
Intent: 4+ Rounds
Chin-Up: In 1-2 sets consistently
A. 2-4 reps
B. 1 Strict + 3 Band or Foot Assist
C. 4 Band or Foot Assist
Push-Ups: In 1-2 sets consistently
A. 4-8 reps
B. 8 Elevated
Single Leg Squat: Choose a variation that challenges you, but allows you to keep the bottom heel grounded, the knee aligned over the center of the foot, and good control throughout the rep.
A. With plate under heel and/or holding the foot
B. Elevated on a box
C. Toe Wrap
D. Single Leg Squat to box/bench
CrossFit Group Class Programming Template (WK8/8)
Welcome new Foundations grads Rebecca, Anna, Matt and Richard!
New Strength Cycles starting 5/12
Looking to build real, lasting strength? Our 8-week Starting Strength Cycle is a focused, small-group training program centered around the foundational barbell lifts: the Back Squat, Press, Deadlift, and Bench Press—plus assistance work like Chin-Ups and Barbell Rows to round out your development.
Led by a Starting Strength Certified Coach (Jeremy!), this program uses a proven, progressive approach to strength training that works for everyone—from complete beginners to experienced lifters stuck in a plateau. You’ll train 3x per week in 90-minute classes, receiving personalized coaching, detailed movement feedback, and a custom program tailored to your progress.
Class sizes are capped to ensure high-quality instruction and to build a strong community among lifters. The cycle concludes with am optional “Total” meet where you’ll test your new maxes.
Starting Strength- AM Cycle
M/W/F at 7:30AM (2 spaces left)
Starting Strength- Afternoon Cycle
M/W/F at 11:00AM (4 spaces left)
Starting Strength- PM Cycle
M/W at 7:30PM & F at 6:30PM (2 spaces left)
Leave a Reply