Workout of the Day
STRENGTH
Front Squat
6 Sets x 2 Reps @ 80% – 85% / RPE 7-8
Notes
Heavy doubles today! Focus on bracing, staying tight, and moving with speed out of the hole. Each set should feel challenging but never sloppy, quality over load.
Rest 2–3 minutes between sets to keep lifts strong and consistent.
ASSISTANCE
3-5 Rounds for Quality and Load
8-12 DB Bench Press
6 Tall Box Jumps
15-20 Candlestick toe touches
12 Paused Wall Ball Shots
Notes
Focus on quality over speed in every movement.
DB Bench press: Pick a weight you can control for smooth, stable reps.
Box Jumps: Use a low, soft box and focus on vertical extension today. Fully extend your knees and hips in the air, and aim to land as “tall” as possible on the box.
Candlestick toe touches: Engage your core and avoid using momentum.
Paused Wall Ball Shots: Hold at the bottom for 1 full second on tension, stay tall, then drive up with power. Up for a challenge? Grab a heavier medicine ball today and get out of your comfort zone!
CrossFit Group Class Programming Template (WK4/8)
Tim and Oihana going for a Sunday stroll
82 CFSBKers Signed Up for Fight Gone Bad — Registration Closes Wednesday Night
So far, 82 members have committed to participating in Fight Gone Bad! Registration will officially close at the end of the day on Wednesday, October 1st—one month ahead of the event.
Some folks have pre-declared a team but haven’t completed registration through Zen Planner. Those names are marked in red on the roster document and will be contacted directly. If your name (or a teammate’s) is in red, please remind them to register using the link below.
On Thursday, October 2nd, all teams will receive their official team emails and finalized rosters. Anyone who hasn’t pre-declared a team will be added to an existing team or grouped into a new one. If you want to pre-declare a team, October 1st is the final deadline—no new teams will be accepted after that date.
REGISTER FOR FIGHT GONE BAD on ZEN PLANNER (Mandatory)
DECLARE A TEAM FOR FIGHT GONE BAD (Optional)
Wait, I have questions about what Fight Gone Bad is! Check the event page for all the dirty details!