Workout of the Day
STRENGTH
Bench Press
4×8-10 reps
Notes
Perform 3-4+ warm-up sets, then work up through three progressive heavy sets in the 8-10 range. Leave 0-2 reps in reserve.
ASSISTANCE
4 Progressive Sets of:
8-12 Pendlay Rows
8-12 Barbell Roll outs
~2:00 Air bike recovery
Notes
Work up through 4 progressive sets on the couplet, rest roughly 2:00 on the air bike. If you’re not coming tomorrow, consider performing 8-12 Goblet Squats instead while your partner works the couplet.
CrossFit Group Class Programming Template (WK2/8)
Coaches Brett and Whitney from team “The MetConjouring”
🇺🇸Don’t Forget to VOTE today & special edition of COVEN🔮
Join Coach Cara on election night in a safe, calming space to release stress through sound healing (courtesy of community member Travis James), and learn some magic to create a positive forward focus for the future. This second edition of Coven will kick off with an educational presentation from Cara, along with some tips for your personal practice, followed by a sound bath reset, and culminating in a focused communal affirmation of positivity and well-being for all designed to help you move into November with power and peace.
All members and their family and young ones are welcome! Register on Zen Planner!
Barbell Rollouts with Matt Chan
Good 2:00 video reviewing todays rollouts with CrossFit legend Matt Chan