Workout of the Day
STRENGTH
Back Squat
1-1-1-1-1
Notes
Work up to a heavy single today! Talk to your coaches about what your goal weight is and they can help you with a plan of attack. Make sure to REST at least 2.5-3 minutes between your attempts. Here are three examples for today:
Goal of 225×1
45×10
135×3
175×2
195×1 (last WU)
205×1 (safe single)
215×1 (challenging but safe single)
225×1
230F
Opted out of 5th Set
Goal of 350×1
45×10
135×3
185×2
225×1
275×1 Last WU
300×1
330×1
350F
340×1
Opted out 5th set
Goal of 100×1
35×8
50×3
60×1
70×1 Last WU
85×1
100×1
105×1
110×1
115×1!
PARTNER METCON
AMRAP 12:00
12 Wall Ball Shots
6 Kipping Pull-Ups
Notes
Partners alternate complete rounds for 12 minutes. DO NOT TEAR YOUR HANDS.
CrossFit Group Class Programming Template (WK11/12)
Halle K dropping into OG to drop slang some weights around
TYR Merch Pick-Up and Sales Event This Saturday!
This Saturday everyone who preordered the CFSBK x TYR shirt and hoodie will be able to pick them up at the gym. On top of that, TYR will be on site with sports bras, shorts, leggings, tanks, mens shorts, men’s tanks, mens tops, sunglasses, bags, hats, and shakers ALL AT 25% OFF RETAIL PRICE!!! CFSBK members will be the first group of folks to see some of these new merch drops for the season and can save some significant scratch on their summer threads!!! Be there or be square!