Workout of the Day
STRENGTH
40:00 hard effort of:
8-12e 3 Point DB Rows
2 laps Sled Push
:20 hollow rocks + :10 rest x3
6-12 total Sandbag to shoulders
Notes
Take around 40 minutes to work through the four stations at a deliberate pace. Focus on the intention and difficulty of each movement, not how fast you move through the stations. Aim for 4-5 total rounds.
DB Rows
Work up through progressively challenging loads.
Sled Push
2 laps = down and back twice. Around 145′ total. This should be hard effort but you shouldn’t be grinding through and fighting for dear life to move the sled. Just make it hard and uncomfortable.
Midline
Hard: :20 on :10 off (x3)
Harder: :30 on :10 odd (x2)
Hardest: 1:00 (x1)
SB to shoulder
Don’t speed through these, set up and execute each rep delibertly and hold the top position for a 1 count. Alternate sides each rep.
CrossFit Group Class Programming Template (WK7/8)
NEW COACH ALERT!
Please give a warm welcome to our newest addition to the coaching staff…Clay!
Just kidding, it’s the same Coach Cara you know and love, they are just Pokémon-style evolving to their next level and are now going by “Coach C” and “Clay“, as well as He/They pronouns to reflect their transmasculine identity. Clay wants to express deep gratitude to the CFSBK community for being one in which he feels rooted and supported enough to explore and express his fullest, most truthful self.