Workout of the Day
STRENGTH
Front Squat
Work up to a heavy single in 22 minutes.
Notes
Today we are aiming to build confidence under heavy load, dial in bracing, and assess our current strength without maxing out recklessly. Heavy Single = A strong, challenging lift with good form. Not necessarily a lifetime PR. Stop before technique breaks down.
Start with 3-5 warm up sets sets of 3–5 reps. Once you’re at a challenging weight, drop to singles and aim for another 3-5 working sets. For example:
– – – Warm-Up Sets – – –
45 x 5
95 x 5
125 x 4
150 x 3
– – – Work Sets – – –
165 x 1
175 x 1
180 x 1
185 x 1
Remember: “Heavy” today depends on how you’re feeling. Quality movement > chasing numbers.
METCON
EMOM x 15 Min
A. 20 Wall Ball Shots
B. 15/12 Calories Row
C. 5 Sandbag Cleans
Notes
Stimulus: This is a grindy, sustainable EMOM. Work should take ~40–45 seconds per station, leaving a little recovery and transition time before the next minute.
Wall Ball: It’s a good day to get out of your comfort zone here! Increase the weight of your ball or/and the height of your target to test your accuracy, without compromising mechanics.
Row: Target a consistent pace (not a sprint). Think “strong pulls, steady recovery.”
Sandbag Cleans: Lap the bag first, then hug it and drive tall. Use your hips, not your arms, and keep the bag close. Stay braced, breathe between reps, and aim for smooth sets of 5.
CrossFit Group Class Programming Template (WK1/8) (Updated for current cycle!)
Last years Wet Hot competitors off to the races
Volunteers wanted for the Wet Hot American Throwdown
Hey ya’ll, this Friday is our 5th annual Wet Hot American Throwdown. We’ve got 16 teams of 2 ready to rock and roll and we’re looking for a few people to help with some equipment changes and set up for the event. The competition runs from 5-8pm, so if anyone can help out from around 4pm-8pm it would be greatly appreciated! Please contact David at crossfitsbk@gmail.com if you’re able to lend a hand!
Wet Hot Teams, declare your competition group
Now that the workouts have been released (see link above), we need all the teams to declare their groups. Many teams filled in this column if they were same or mixed gender groups when they signed up but did not specify their group (A, B or C). Please use the teams document to declare your category. For transparency, you can see which teams have and have not declared below.
| Teammate 1 (Captain) | Teammate 2 | Team Name | Group (A B C + MIXED/MM/FF) |
| Cathy Kolcun | Brian Buckman | Team Munchichi | |
| Kris Leeeeheeeeheee | Daniel Garcia | Dont Tread on These Reps 🦅 | MM Group A |
| Andrew Gilmoor | Cauvery Patel | ||
| Stephanie Arabagian | Ashley Macha | Human Zoomies | FF Group A |
| Paul Glenn | Kess Broekman-Dattner | All Height | |
| Mikey Bogese | Phil Soto | ||
| Toni smith | Cole Francum | ToCo Chico | |
| Michael Clemens | Will McPherson | For The Gaze | |
| Jon Schwartz | Tom O’Brien | Lats of Love | MM Group A |
| Sunny Park | Sophia Van Doren | Golden State Gainz | FF Group A |
| Albrey Brown | Stephanie Morris | MOTM | |
| Dan Conroy | Joey Sinchak | ||
| Quentin Scrimshire | Matt Middleton | Brummies | |
| Grace murphy | Zak Schwartzman | TBD | |
| Sam Auld | Erick Pinto | ||
| judy goldberg | oliver goldberg-lewis | Andor4Ever | MF Group C |
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