Workout of the Day
FLOATER STRENGTH
Pendlay Rows 4×8-12 Reps
or Pull-Ups 4×5-8
Deadlift 4×5-8
Bench Press 4×5-8
Front Squat 3×3
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.
Tomorrow we have Bar Muscle-Ups, Burpees and Thrusters
ASSISTANCE
3-4 Progressive Sets of:
8-12 DB Pull Overs
8-12 Weighted Anchored Sit-Ups
8-12 Lateral Raises
Notes
Work up through 3-4 sets of the triplet. If you’re coming tomorrow consider going a little lighter on the pull overs to reduce interfere with the pull-ups/BMU.
CrossFit Group Class Programming Template (WK6/8)
Do we have your stuff? Every week we document the treasures left behind by our members. We hold onto your stuff for a couple weeks then it makes its way to a local donation site. Valuables (jewelry/electronics etc) are held separately for safekeeping. If you lost something, ask the Front Desk and they’ll assist you in looking for your most recent favorite water bottle. Scroll through the album above to see recent items.
CFSBK closed early tomorrow (Saturday)
This Saturday the gym will be closing at 12pm (open gym as well). We’re treating the staff to a spa day at World Spa and want to make sure everyone can attend. Thank you so much for your understanding!!!
Hey that’s my water bottle thanks guys