Workout of the Day
PARTNER METCON
20 Rounds For Time
5 Strict Handstand Push-Ups
5 Strict Toes to Bar
5 Deadlifts 275/185#
Notes
Intent ~16-24 min. Partners alternate full rounds (10 each, 20 total).
Gymnastics movements can be strict or kipping today, athlete’s choice, provided prerequisite strict strength is present before kipping!
RX’d for HSPU is head touching down to the same surface as your hands.
HSPU Scaling
RX+ Deficit (Plates or Parallettes)
A. 2-4 HSPU
B. 5 Box Piked
C. 5 Heavy DB Strict Press
**Limit abmats to max 1. If possible, use a spongy dot or two instead to work as close to full range of motion as possible.
TTB Scaling
A. 3-4 reps
B. 5 Kipping Hanging Leg Raise, toes above hips
C. 5 Kipping Hanging Knee Raise, knees above hips
D. 5 V-Ups
Deadlift: Heavy load given the context of the workout, but nowhere near max. In the realm of 65-75% of 1RM for experienced athletes is a good guideline. Keep in mind you are doing 50 total reps at this weight under fatigue!
CrossFit Group Class Programming Template (WK3/8)
Virtuosity in toes to bars. Here is a clip from Moon and David testing today’s workout. Note the toes to bars are performed with straight elbows and knees and with control on the concentric (up) and eccentric (down) phases. Today’s workout gives you a good bit of rest between each set, so LOCK IN and challenge yourself to perform these movements as strictly as you can!
CFSBK Run Club Moving to Tuesdays🏃♀️
For the remainder of its tenure our CFSBK Run Club is moving to Tuesday nights. Coach Ashley has some travel that will interfere with the Wednesay evening classes we’ve been hosting thus far. This program will run through October before being retired for the season, get it in while you can!!!
Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.
This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.
Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Tuesdays at 6:30pm
Sign up on Zen Planner like any other class!
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