Thursday 10.30.25

Workout of the Day

STRENGTH

Every 2:00 x 3 Sets Perform
3 Power Cleans

Every 3:00 x 3 Sets Perform
2 Power Cleans

Every 3:00 x 3 Sets Perform
1 Power Clean

Notes
In this workout you’ll perform 9 total sets by way of 3×3, 3×2 and 3×1 power cleans on a clock. Try to add a little weight every set as long as your technique is crisp. If you’re not at a point where you feel confident going very heavy you can keep the reps at 2s or 3s and work a little more volume. No touch and go reps today, focus on a proper set up every lift.

ex: 135×3, 155×3, 175×3, 185×2, 195×2, 205×2, 215×1, 220×1, 225×1

METCON

For Time:
21 Kettlebell Swings
63 Double Unders
15 Kettlebell Swings
45 Double Unders
9 Kettlebell Swings
27 Double Unders

Notes
This should fast (3-4 minutes) and attempted unbroken. Get out of your comfort zone on the Kettlebell weight today and keep it in 5th gear.

KB: +/32kg/24kg/20kg/-

Double Under Scaling
A: 63-45-27
B 42-30-18
C: 21-15-9
D: Heavy Rope 30-20-10

CrossFit Group Class Programming Template (WK1/8)

That’s a wrap on CFSBK Run Club! Coach Ashley did an amazing job bringing this program to our gym and we’re so proud for all the barriers broken by the athletes under Ashley’s charge. Due to the colder weather we’re going to put it at hiatus until the spring, see you then! Check out these cool relay batons Ashley made to commemorate the group!

Election Night Coven!🔮🗳