Workout of the Day
For Max Reps:
4 min Burpees to Target
2 min Rest
4 min Bike Calories
2 min Rest
4 min Shuttle Runs (1 rep = 40′)
Notes
This looks like a series of short workouts, but go into it with the 16′ total timestamp in mind. Work hard near your threshold, but be wary of flying too close to the sun early on this one.
Shuttle run: 1 rep = 40′ segment = “down and back.” On each 20′ turnaround, both feet and one hand must touch the floor outside of the tape line. You might want a whiteboard here with hash marks to keep track of your reps.
Burpees: For your target, use a pull-up bar that is above your standing reach. Touch with both hands on each rep. Scale as needed to maintain good mechanics in your movement. One idea would be to do a “full” burpee with chest to floor for the first 2 minutes and then take the push-up portion out for the second 2 minutes.
ASSISTANCE
3-4 Rounds for Load + Quality
1 min Sandbag Bear Hug Hold, as heavy as possible
20 sec Hollow Hold
15 reps each: Side Plank Raises on Forearm or Hand
Notes
The hollow hold is intentionally not too long of an isometric today, so you can focus on being as “virtuous” in your position as possible. Review the video above for a great visual demonstration as well as some very clear points of performance to aspire to!
CrossFit Group Class Programming Template (WK1/8)
Mikey, Mel, Mark, Sophia, Elad, Gene and Tim feeling pumped after their hard work at Coach Whitney’s Butterfly Pull-Up clinic last weekend! They worked shapes, coordination and timing to help them learn to fly!
CFSBK Run Club Starts Tomorrow!
CFSBK Run Club is for everyone, whether you’re lacing up your first pair of running shoes or you’re a seasoned runner looking for a supportive group.
Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.
More than just a workout, the CFSBK Run Club brings our community together to connect with fellow runners, push limits together, and celebrate everyone’s progress.
No prior running experience is necessary. Just bring your vibes and a pair of running shoes!
This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!
Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!
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