Fitness: Back Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Add 5-10 lbs to last week. Then, drop weight and perform a heavy set of 5 front squats 5-10 lbs heavier than last week. Should be at or close to 5RM territory.
Post loads to comments.
6 Rounds Not For Time, or 18 Minutes:
5 Dumbbell Bench Press, as heavy as possible
10 Hard Strokes on the Erg
Goal on the erg is to see the lowest split possible.
Post heaviest set of 5 and lowest split to comments.
News and Notes
Want to go on a first date on NBC’s Show, First Dates, produced by Ellen DeGeneres? The show is casting singles who are interested in going on a first date, and the show is specifically looking for fit and ripped applicants (feel free to make comments below about this bias). The show’s Casting Producer reached out to David to invite CFSBKers to apply. Learn more here.
- There is one cycle still open in the upcoming Strength Cycle! The A cycle for Beginners, which meets 7pm Mon/Wed and 6pm Fri, is still open. Sign up here.
- SATURDAY OPEN GYM STARTS TODAY FROM 2-4PM! Come get swole after your hangover subsides.
Bend, Stretch, and Mobilize This Morning
- Yoga for Athletes with Coach Whitney is at 10am.
- Active Recovery is at 11am and noon today with Coach David.
Catching Up With CFSBK Classifieds and Travel Gym Recommendations
- Are you people not traveling right now? Traveling soon? Check out our Travel Gym Recommendations forum. If you’ve visited a CF gym recently, don’t delay write about it today!
- Know of a good veternarian? Charlie posted looking for a new one. Share your recs here.
- Brian P. is leaving us for San Diego in July, and he’s selling a bunch of his stuff. Check out the list here.
- Jonathan C. is also leaving us for Chicago, and is looking to have someone sublet or take over his sweet lease in Brooklyn Heights. Get the details here.
B.B. King, Defining Bluesman for Generations, Dies at 89 The New York Times
Forgotten Wonders of the Digital World: Second Life Atlas Obscura