Workout of the Day
STRENGTH
Front Squat
5×3 @ 75% – 80% / RPE 7-8
Notes
At 75% to 80%, or around RPE 7 to 8, we’re now at moderate-to-heavy load. The weight should feel challenging but not like a true max. Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Each set should feel heavy but repeatable, leaving one to two reps in the tank.
METCON
“The Predator”
800m Run
200′ Crawl
4 Sandbag Cleans
400m Run
160′ Crawl
8 Sandbag Cleans
200m Run
120′ Crawl
12 Sandbag Cleans
Notes
Intent 15-20 min.
Workout courtesy of Coach Cara! A little note from her: “The Predator is a workout model inspired by wolves and other distance predators who have to track and follow their prey for long distances, get close enough to strike, tussle with their prey, then repeat the cycle until they’re able to finish the kill.”
This workout is about grit. The runs get shorter each round, but the crawls and sandbag cleans will feel longer and heavier, so it is important to be stubborn towards the end.
Run: Settle into a controlled pace that allows you to attack the crawl without redlining.
Crawl: Move steadily, and avoid rushing to save your shoulders and core.
Sandbag Cleans: Choose a heavy bag! Brace your core, use your hips; and drive through the floor. Break them into quick singles if needed, but stay close to the bag and reset right away.
CrossFit Group Class Programming Template (WK3/8)
David and his mini me rocking the CFSBK onesie post workout at Diapers & Dumbbells
🧛♀️🧟🥷6 Teams have already declared for Fight Gone Bad! 👩🎤🧝♀️🦹♀️
Fight Gone Bad 2025 is on Saturday 11/1 from around 8:30am-12pm. We’ve got over 30 people already signed up and 6 teams have declared. The deadline to declare a team (optional) is on 10/1 so if you’ve got some gym pals who want to sign up together, now is the time to do it!
This year were doing something a little different and allowing teams of 5-7 to self form! If you want to rally your gym pals and form a team read the rules below and DECLARE YOUR TEAM. This is absolutely not required and we will make sure everyone who signs up for FGB on Zen Planner gets placed on a well balanced team!
- Everyone on the team must be included on the form above and register on Zen Planner by 10/1
- Each team needs at least 2-3 people performing the B or C version of the workout listed below. The equipment set up will not allow for more than 5 people to perform any one track without running out of stations.
- In order to accommodate everyone, you may have someone added to your team after the fact by the organizers.
This workout look dope af. Wish I was in town!