Workout of the Day
EMOM x 24:00
A. 10-15 Kipping Toes to Bar
B. 50 Double Unders
C. 15/12/9 Cal Row
D. Rest
Notes
Today’s workout will challenge our skill and capacity. Employ scaling options so you can move with good mechanics consistently across all 6 rounds.
TTB: Always leave 1-2 good reps in the tank. Accumulate as needed and cap your effort at the 40 sec mark.
A. Practice stringing small sets together. For example: 2 unbroken, rest 5-10 seconds, 2 unbroken, rest, 2 unbroken.
B. 5-7 Strict Toes to Bar
C. 5-7 Strict Incline Toes to Bar
DU:
A. 20-40 reps
B. 40 sec Practice
C. 75 Single Unders
Row: The calorie count is a bit higher today because you have a rest minute afterward!
CrossFit Group Class Programming Template (WK3/8)
Did you know there are 725 pictures from Murph by RJ here!
Saturday, June 14th: Pupstarz Rescue Adoption Event at CFSBK
We’re bringing back our beloved dog adoption event with PupStarz Rescue, co-run by longtime CFSBK member Robyn O! From 11am to 1pm, the front of the gym will be filled with adorable, adoptable dogs looking for their forever homes. The event is fully managed by the PupStarz team, so swing by before or after class—come for the workout, leave with a new best friend!