Workout of the Day
STRENGTH
A1: Bench Press 3×10–12
A2: Bent over DB Rows 3×8–12
Notes
Bench Press: Perform 3-4 warm-up sets, then work up through three progressive heavy sets in the 10-12 range.
Rows: Hinge over and use two DB’s at the same time. Perform 1-2 warm-up sets then 3 progressive weight sets going near or to failure.
METCON
21–15–9 reps for time of:
Deadlifts (+/185/135/95)
Matador Dips
Notes
This should be a lighter and faster version of “Elizabeth”. Aim to go unbroken or in as few sets as possible while maintaining good form and range of motion.That being said, your dips should maintain a controlled tempo and full rom. If you can do 225/155 deadlifts unbroken, scale up.
Dip scaling Options:
(+) Ring Dips (21-15-9 or 15-9-6)
Matador Dips (21-15-9 or 15-9-6)
Banded Matador Dips
Bench Dips
CrossFit Group Class Programming Template (WK1/8)
Over 13k Raised for Fight Gone Bad!
We’re in the final week of Fight Gone Bad fundraising, if you’ve been sitting on your hands, NOW is the time to take action! Send those emails and texts and/or self donate. Donating takes 5 minutes via the link below and makes a world of difference to our neighbors in need.
Fight Gone Bad Fundraisers
| FGB Fundraiser | SUM of Amount |
| $25.90 | |
| 55+. CFSB | $51.81 |
| Alec Robins | $25.90 |
| Bar Pereg | $51.81 |
| Charles Smith | $5,997.61 |
| Claire Raphaelson | $77.71 |
| Daniel Conroy | $155.44 |
| Darin Winter | $25.90 |
| David Osorio | $1,234.44 |
| Dima Bazak | $25.90 |
| Elad Shapira | $51.81 |
| Evren Uzer | $388.58 |
| Gene Kogan | $103.62 |
| Jeeyoung Choi | $50.00 |
| Jennie KixMiller | $252.96 |
| Jessica Kiraly | $155.44 |
| Joe Winter | $25.90 |
| Karl-Henry Cesar | $962.68 |
| Katherine-Akiko Day | $328.85 |
| Keith Johnson | $51.81 |
| Kevin Goetz | $51.81 |
| Lok Yan Li | $25.90 |
| Mara Campione | $412.66 |
| Megan Wasson | $51.81 |
| Meghan Cahill | $497.36 |
| Nabilah Abu Bakar | $75.00 |
| Olivia Hartsell | $155.43 |
| Peter Andre | $77.71 |
| Richard Greenberg | $51.81 |
| Richard Greenspan | $1,123.56 |
| Shawn Campbell | $129.52 |
| Sophia Van Doren | $51.81 |
| Stephen Fay | $181.34 |
| Sunny Park | $25.90 |
| Tim Rozmus | $51.81 |
| Tong Galaxy | $103.62 |
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