In teams of 3, partners alternate full rounds on each workout.
AMRAP 15 Minutes:
12 Double Kettlebell Swings
9/6 Calorie Bike
Choose a medium-heavy load on the Kettlebell Swings.
Rest 5 minutes, then…
AMRAP 15 Minutes:
30 Double-Unders (or 60 Single-Unders)
3 Strict Handstand Push-Ups (or 9 Push-Ups)
The jump rope should be mostly unbroken and take about 20 seconds. Scale to one AbMat as needed, or to Push-Ups.
Post rounds, reps, and Rx to comments.
Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? TONIGHT from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!
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!
News and Notes
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
- Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:15pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
- Join Jess B. and Kate T. tomorrow night during Open Gym to make some calls and send some texts for candidates in swing districts ahead of the upcoming midterm election. Just bring a phone and laptop or tablet with internet access. There will be snacks!
Yesterday’s Results Board: Rest Day
Man Is Running from Alaska to Florida with Just a Jog Stroller Full of Supplies MSN
CrossFit’s Explosive Affiliate Growth by the Numbers Morning Chalk Up