Workout of the Day
METCON
For Time:
50/40 Cal Row or Bike
40 Sit-Ups
30 Burpees
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots
45/35 Cal Row or Bike
35 Sit-Ups
25 Burpees
15 Kipping Pull-Ups
10 Heavy Wall Ball Shots
40/30 Cal Row or Bike
30 Sit-Ups
20 Burpees
10 Kipping Pull-Ups
10 Heavy Wall Ball Shot
Notes
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30.
Bike cals are the same 40/35/30 OR 35/30/25
Programming Note
The following TWO weeks will not follow a preset template. Each week will still see the same balance of movement planes and hard work you all love but there will be more variance to what falls on what days. Fridays and Sundays will still have a Floater Strength option so you can round out your week based on what you’ve missed. Stay tuned for some fun (and tough!) workouts.
CrossFit Group Class Programming Template (WK1/2)
Coach Erick at the UpsideDown class
Spend 4 weeks developing your handstands with coach Suzanne-Michelle!
Starting on 10/25 we’re launching a 4 week handstand intensive that will meet on Wednesdays at 6:30pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.