Seated Arnold Press / Back Squat Superset
A1) Seated Arnold Press:
3 x 12-15 @4121
A2) Back Squat:
3 x 12-15 @4121
Increase weight slightly from last week. This week the reps go down but there’s a third set. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.
Modify Back Squat to Goblet Squat as needed.
Rest :30 between movements and 1:00 between sets.
Post loads to comments.
Week 3 of 6
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For Time:
60 Alternating Dumbbell Snatches 50/35
40/30 Calorie Row
20 Kipping Pull-Ups
The dumbbell is CrossFit Open weight and should be medium-heavy for you, unbroken on the fast end. Modify the Pull-Up volume to as few as half, or to Ring Rows as needed.
Post time and Rx to comments.
Territory Foods Comes to CFSBK
We’re so pleased to announce that meal deliveries from our new partner Territory Foods start this week. As with our previous partner Kettlebell Kitchen, Territory will deliver healthy, delicious meals directly to CFSBK twice a week (Mondays and Thursdays). Their food is responsibly sourced, free of refined sugars, and they don’t use ingredients that contain gluten or dairy.
Unlike other services that churn meals out of massive central commissaries, Territory’s independent chefs work in their own fully certified, local commercial kitchens and bring their unique culinary skill to every meal. Shape what you get to just what you need with weekly plans you can personalize by when you get delivery, what size meals you’d like, nutritional approach you’re following, ingredients you’d like to avoid and more.
Head over to the Territory website to learn more, and be sure to get $25 off your first order by using the code LAUNCHDAY25 when you create your account.
Thanksgiving Schedule
We’ll be running on a modified schedule this Wednesday, Thursday, and Friday for Thanksgiving. Here’s what’s happening:
Wednesday, November 27th
Normal schedule until 7:30pm.
Cancelled: 3:30pm CrossFit Kids, 4:30pm CrossFit Preteens, 7:30pm CrossFit, 8:30pm CrossFit, Next Level Weightlifting Club
Thursday, November 28th (Thanksgiving)
8am CrossFit
9am CrossFit
10am CrossFit
8am-1pm Open Gym
Cancelled: Everything else
Friday, November 29th
9am Short Circuit
10am CrossFit
12pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
630pm CrossFit
9am-1pm & 4:30-7:30pm Open Gym
Cancelled: 6am CrossFit, 7am CrossFit, 8am CrossFit, Fit 55+, Diapers & Dumbbells
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The Zen of Weight Lifting NY Times
So You Didn’t Hit a Milestone NY Mag
7 AM with Team ‘80s 🎶❤️
FOREVER under tension. OMG. I did all 12s this week because I was (justifiably) terrified of that third set. Next week I might stick with same weights but shoot for 14s. Arnold press at 15, squat at 105.
Metcon 7:52 Rx. Caroline beat me by 1 second. Dammit! This is a tall person’s workout so that means I should’ve tried harder. My legs just would not work on the erg tho.