FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*
A1) Front Squat:
4 x 12-15
A2) Single-Arm Ring Row:
4 x 12-15
Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 5 of 8
Bike or Row:
After a brief warm up on your chosen machine, go all out on these. Reset the monitor to start and score times for each. Work with a partner and keep the machine moving so your rest is about 1:1.
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Our own Dr. Mike was invited to the second-ever CrossFit MD Level 1 course this weekend. This L1 is exclusively for MDs and was hosted at the ranch in Aromas, California, where the first CrossFit Games took place. Head over to Instagram to see more photos!
This Saturday: CFSBK Spikeball Tournament!
An afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. You can also check out some fun photos from our last tournament. All are invited! Please sign up below if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up the day of the tournament. The top 3 winning teams go on the leaderboard until the next tournament!
Saturday, May 5th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.
Go here to sign up for the tournament and practice sessions!
News and Notes
- A note from Richard G.: “Brooklyn Community Housing and Services (BCHS) is committed to ending homelessness in Brooklyn. Each year, we provide safe and clean supportive housing for more than 1,000 formerly homeless women, children and men. We help them learn how to live productively and independently, with dignity and hope. Our programs provide short-term, transitional and permanent housing, homelessness prevention, personalized case management, mental health care, on-site nursing, vocational training, substance abuse counseling, recreational activities and other vital services. The Building Community in Brooklyn Gala is this Thursday. I have a few extra tickets if anyone wants to go, just let me know in the comments. Food, drinks and silent auction for a good organization.”
- Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
Yesterday’s Results Board: Rest Day
The No. 1 Reason Your Diet Is Failing Athlete Daily
Using Behavioral Science to Build an Exercise Habit Scientific American