Workout of the Day
PARTNER METCON
For Time
Row 4000m
AND
12 Rounds of:
15 Wall Ball Shots (20#/10′, 14#/9′, 10#,8′)
9 Kipping Toes to Bar
Notes
Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion.
The workout is complete when each partner has done 6 rounds of work and the team has reached 4000m on the erg!
Med ball weight and target height should be comfortable enough that you could complete 15+ reps unbroken, though you may strategize differently in the workout.
TTB should be completed in 1-2 sets consistently. Consider the accumulating fatigue here. Full volume is appropriate if you are capable of an unbroken set of 7+ reps when fresh. If not, employ scaling opions:
A. 5-7 kipping
B. 4-5 strict
C. 9 v-ups or straight leg sit ups
CrossFit Group Class Programming Template (WK4/8)
ADOPT A DOG AT CFSBK TODAY! (Not This one, that’s Chris’ fur baby)
TODAY: PupStarz Adoption Event at CFSBK!
Our PupStarz Rescue Adoption Event is today from 11am to 1pm in front of the gym
Come by for some tail wags and puppy kisses during this special adoption meet-and-greet! You’ll meet dogs of all sizes and ages – big pups, little pups, playful young ones, sweet seniors, and just about everything in between.
This list might shift – some cuties could get added, and a few might have to skip – but here’s who’s planning to show up so far:
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Alter Ego (being fostered by CFSBK member Alexandra Klass!)
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Ryder (being fostered by OG member Michelline G!)
Possible appearances by:
Open to everyone – bring a friend and fall in love!
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