Saturday 7.4.26 🇺🇸🎇

Workout of the Day

STRENGTH 🌭

In 12 minutes,
Find a Strict Weighted Chin-up 1 RM

Notes
If performing the weighted-chin up, aim for 2-3 warm up sets and 3-4 work sets/attempts. Do a set of 3-5 reps at bodyweight, and then consider doing a triple, a double, and finally getting to singles.

Scale by performing 5×2 negatives or 5×5 foot assisted.

If you already have a chin up 1.25x bodyweight or more recently logged, consider scaling up to Ring Muscle Up practice today.

METCON 🎇

“The Abyss”

For Time
100 Overhead Squats (135/95)
*Every 1:00 starting at :00, perform 15 double-unders.

Notes
Fun fact: Today is the 250th anniversary of the United States of America! 🇺🇸 If you complete this workout in 10 minutes, you will do 250 total repetitions! 🎆

Shoulders, heart-rate, and core will be increasingly fatigued as this workout stretches on. Choose a load you can safely manage under duress.

OHS: Heavy side of moderate. 10+ unbroken reps when fresh.

The barbell comes from the floor today, no racks. Athletes may squat snatch the first rep, or power snatch in any format before beginning to squat.

If you struggle with this movement, consider using an empty barbell of any weight to work on mechanics and consistency. Athletes may also reduce the volume of reps (60-80).

DU: < 20 sec/round. Today is not the day to spend time pushing your limits here. Scale back to a consistent rep count for you (5? 10?) or to 20-30 single unders.

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Programming Template: Week 8/8  

Lok’s 1 Year CFSBK Anniversary

I (Lok) wanted to share this because today marks my 1 year anniversary at SBK. I’m feeling all sorts of things and I really can’t believe it’s been a year since I walked through the doors for my first foundations class.

There’s so much to be said about how much this place, this community, the coaches, the team have supported me in and outside of the space. I am physically and mentally stronger. The coaches make you believe you can do anything, and even when I didn’t believe in myself, they constantly rooted for me.

I’ll try not to sob as I write this. This place continues to be an inspiration, and there’s not enough I can give back for what it’s given me. Thank you truly, this team is full of rockstars.

 

We love you Lok! So proud of all our members on all their milestones as well as their commitment to themselves. Everyday you all walk through the doors at CFSBK is a win, especially when life tests you. No matter whats going on in the background or world at large, you’re seen, welcome and appreciated at CFSBK!