Every 2 Minutes x 5:
1 Mid-Hang Clean + Front Squat
Warm up and work up to a heavy load on the complex. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).
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Exposure 5 of 8
3 x 500m Row
Rest 5 minutes between rows. Max effort on all three pieces.
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Sign Up for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
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