Workout of the Day
STRENGTH
Sumo Deadlift, 5 x 2-4, across
Notes
This week, we’re progressing to five work sets of 2–4 reps. Plan on taking several warm-up sets before you start. Compare your performance to last week. If your sumo technique feels solid, lower the reps and push for more weight than in previous weeks. If you’re still dialing in your form, stay with the higher rep range to get extra practice under a moderately heavy load.
Next week, you’ll work up to your heaviest lifts of the cycle, so it’s fine to leave a little in the tank today.
Check out our recent article on how to properly warm up your lifts including examples from 75-300lbs
PARTNER METCON
“Buddy Karen”
For Time
150 Wall Ball Shots
Notes
Half the volume, but twice the fun! Today’s workout is a chance to move fast while keeping your movement clean and controlled. Focus on accuracy with each rep and hold yourself (and your buddy?!) accountable to your squat depth.
This is a great day to test a heavier weight or aim for a higher target since you and your partner can split the reps however you like. Use your time from our last “Karen” workout (March 28, 2025) as a reference to help scale appropriately. The goal is to finish in under 14 minutes.
CrossFit Group Class Programming Template (WK7/8)
Fit55 at CFSBK is expanding!
Great news for the fall — due to popular demand we’re adding a third Fit 55+ class to the schedule!
When: Mondays at 11:00 AM
Starts: Monday, September 15
We’ve had such high demand (and even a waitlist!) that it’s time to open up more spots. This new class will make it easier for everyone to get their workouts in. Programming will be set up so you can come three times a week, but most people will probably attend 1–2 times.
The class cap stays at 12 to keep things safe, fun, and focused. Please remember to pre-register on Zen Planner before you arrive — in the fall, you will not be admitted without a reservation unless there is an open spot at class time.
The updated membership options for Fit 55+ will be:
Fit 55+ (10 Class Punch Card) $200
Fit 55+ (2x Week Monthly Recurring) $125
Fit 55+ (3x Week Monthly Recurring) $185
If you’d like to adjust your membership for the fall, please reach out to the Front Desk.
We can’t wait to see you in the new Monday class — more chances to move together!
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